by Kim Stevens | Dec 27, 2014 | WOD
Saturday! Met Con: 4RFT! (35 min) 10 Burpee/Box Jumps (Step Ups) E: “30/24 RX: “24/20 10 Shoulder to OH E: #135/95 RX: #115/85 M: #105/75 100 M FC E: #45/35 RX: #35/25 M: #25(30)/15(20) 500 M Row...
by Kim Stevens | Dec 27, 2014 | WOD
Friday! Strength: (12 min) Back Squat 60%x6x2 65%x6 70%x4x2 or 3 rep AHAP CF Light: 50 Singles 50 Mountain Climbers 20 Air Squats 20 Alt. Plank Climbs Met Con: 3 RFT! (15 min) NON RX: AMRAP! *Buy In: 25 Dubs (65 Singles) 12 O/H BB lunges (16 BP) E: #115/85 RX: #105/75...
by Kim Stevens | Dec 26, 2014 | WOD
“12 BARS OF CHRISTMAS” (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT...
by Kim Stevens | Dec 24, 2014 | WOD
Tuesday! Strength: (12 min) SP @80%x3x5 CF Light: AMRAP! 50 Alt. Mountain Climbers 20 Alt. Lunges (DB) 50 Bicycle Kicks Met Con(s): 16 min clock! A) 7 min AMRAP! Buy In: 1000 M Row (7/8) ME Alt. DB Snatches E: #45/35 Rx: #35/25 S: #25(30)/15(20) 2 Min Rest! B) 7 min...
by Kim Stevens | Dec 24, 2014 | WOD
Motivated Monday! Strength: (12 min) DL 85%x1x5 CF Light: AMRAP! 10 DL (BB or DB) 50 Singles 10 Ball Slam 10 V-Ups (Sit Ups) Met Con: For time (15 min)! 9 Cleans (PC BB or HPC DB) E: #185/135 RX: #155/115 S: #135/95 100 M FC E: #45/35 RX: #35/25 S: #25(30)/15(20) 7...
by Kim Stevens | Dec 24, 2014 | WOD
“12 BARS OF CHRISTMAS” (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT...
