HSPU, Run, KB Dead Cleans, and Reverse Suitcase Lunges

by | Sep 5, 2015 | WOD

Saturday! Met Con: 4RFT (35:00)! E: 15 HSPU 400 M Run 12 Alt. Dead Cleans #53/35 KB 20 Alt. Reverse Lunges #45/35 DB’s RX: 400 M Run 12 Alt. Dead Cleans #44/25 KB 12 HSPU 20 Alt. Reverse Lunges #35/25 DB’s M/S: 400 M Run 10 HSPU (10 C2G Walk Outs) 12 Alt....

Snatches, Dubs, and Wall Balls

by | Sep 4, 2015 | WOD

Friday! Strength: 15:00 to work up to a Heavy (Full) Snatch! Strength Alternative: 12:00 AMRAP! 25 KB High Pulls #44/25 15 Med Ball Slams #30/15 100 M KB Carry Run (same weight) Met Con: 10:00 to Complete! Courtesy of “Outlaw CrossFit”! 100 Dubs (250...

Row, Airdyne, Pushups, Box Jump Overs, and Hollow Rocks

by | Sep 3, 2015 | WOD

Thursday! Met Con: For Time (35:00) E: 50 Hollow Rocks 2000 M Row: 5/6 (For Time) 50 C2G Push Ups 50 Box Jump Overs “30/24 *Men: 75 Calories: AD Bike (For Time) *Women: 55 Calories: AD Bike (For Time) 50 Hollow Rocks RX: 50 Hollow Rocks *Men: 75 Calories: AD...

Running vs Weightlifting

by | Sep 2, 2015 | WOD

Wednesday! SWOD: For Time (35:00) *Goal: Sub 25:00! E: 800 M Run 50 DL #225/155 400 M Run 35 HPC #185/125 400 M Run 25 S2O #155/115 RX: 800 M Run 50 DL #205/145 400 M Run 35 HPC #145/105 400 M Run 25 S2O #115/85 M/S: 800 M Run 50 DL #185/135 400 M Run 35 HPC #115/85...

Squats, Bar Muscle Ups, and Med Ball Run

by | Sep 1, 2015 | WOD

Tuesday! Strength: (15:00) Back Squats Progressively load to 70% of your 1RM BS, then… 4 sets x 2 reps @70% 4 sets x 2 reps @75% *Rest 1:00 between each set. Be EXPLOSIVE out of the hole! Strength options: *1RM BS *3 Rep AHAP or *Strength Alternative: 12:00...

Split Jerks, Push Press, Over the Bar Burpees, and Dubs

by | Aug 31, 2015 | WOD

Monday! Strength: (15:00) Split Jerks (Push Jerks) from the rack! Progressively load to 70% of your 1RM (2-3 sets of 1-2 reps), then… 3×2@70% 3×2@75% or 3 rep AHAP! Rest no longer than 1 min between sets! Strength Alternative: 12:00 AMRAP! 250 M Row...