Jun 18, 2013

130619: Strength: 1a) 3×3 Strict Press, EOMOM 1b) 3×3 Push Press 1c) 3×3 Push Jerk This is a monster set to be run unbroken from one movement to another. You can rest in the front rack position but no dropping. 2) 3×50′ Barbell Front Rack walking lunge, EOMOM Endurance: 6 minute AMRAP 100m. Row 1 lateral Burpee over Rower, ascending...

Jun 17, 2013

130618: Choose one modality prior to conditioning Strength: 1) 5×4 Front Squat, EMOM 2) 5×2 Clean & Thruster, EMOM Gymnastics: 1) 5×30 seconds, Ring Dip top holds, EMOM 2) 5×8 GHD Sit ups, EMOM Endurance: 5×1 minute Row intervals, EOMOM Conditioning: Elizabeth 21.15.9. Squat Clean 135/95 Ring...

Jun 17, 2013

130616: Choose one modality to work on prior to conditioning. Strength: 1) 5×4 Back Squat, EMOM 2) 5×2 Power Clean, EMOM Endurance: Annie 50.40.30.20.10. Double Unders Sit Ups Skill work: 10 minutes to work rope climb technique. Conditioning: 3 Rounds for time 3 Rope Climbs 6 Stone to Shoulder 30 Double...

Jun 14, 2013

130615: Skills: 1) Kettlebell and Sandbag Turkish Get Ups 2) Kettle bell Swings 3) Sandbag Ground to Overhead; Clean and Jerk, Snatch 4) Box Jumps, Step Ups Conditioning: Team Wod: Three to a team. AMRAP 15 minutes 10 Box Jumps, Step Ups 15 Sandbag G2O 20 Kettlebell...

Jun 13, 2013

130614: Strength: 1) 10 minutes to find 1RM Deadlift 2) 5×5 Deadlift @ 80%, EMOM 3) 5×5 Bench Press Conditioning: 21.15.9. DB Snatch, must alternate sides and lower with control. #70/50 Row for...

Jun 12, 2013

130613: Still a favorite WarFit pic! Conditioning: 5K Row

Jun 11, 2013

130612: So appropriate for what we’re going through at the moment. Haha.. The remodel is coming along and if all goes as planned we should be mostly done by the weeks end. Thank you for all of your help and understanding! We’ll be put back together, bigger, better and badder than ever! Choose either endurance or strength prior to conditioning....

Jun 10, 2013

130611: Strength: 1) 5×2 Front squat 2) 5×2 Power Clean 3) 5×2 Deadlift Conditioning: 5 Rounds Completed as a touch and go complex. Round is not counted if dropped, paused on floor, etc. Increasing weight each round. Rest as needed. Score is max weight used for a completed round. 9, Deadlifts 6, Hang Cleans 3, Shoulder to...