September 2017

Metcon (Time) “HateFul 8” 8 Rounds for Time 8 Push-Ups 8  Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans... Read More

Metcon (Time) 2 rounds (RX+…3 Rounds) 200m run 10 Toes 2 Bar 300m run 50 Crunches 400m run 10 toes 2 bar RX+ …If you... Read More

9/13/17 Bench Press 1 heavy rep Work up to one heavy rep Metcon (Time) EMOM 6 mins 2 Dead lift (285/205) (315/225) 25 DUS 25... Read More

2 Squat Cleans + 1 Jerk @70%x1 @75%x1 @80%x1 @85%x2 Back Squats @60% 3X10 @ 60-65% Metcon (Time) 3 rounds 12 Snatch (95/65) 15 Wall... Read More

9-11 (Time) “9-11 Throwdown WOD” 1001m run (2001 Run other half below) 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11... Read More

Snatch @65×3 @75×2 @80X2 @85%x1 Hang Power Clean (Work up to one heavy rep) Metcon (Time) 21 Clean N Jerk (95/65) (135/95) rest 1min 15 ... Read More

9/7/17 Metcon (Time) 800m run 10 bar muscle ups (Ch2 bars, Pull ups) 20  Box Jumps 30 V-UPs (Situp) 4Renegade Rows (60/35) 5 DB Thrusters... Read More

3 power cleans +1 Jerk 3 Power Cleans+1 Jerk @70% x1 @75% x1 @80% x2 @85% X1 Metcon (Time) 3 min amrap 7 front squats... Read More

Front squat Work up to one heavy rep Emom: Metcon (Weight) EMOM 6 mins Even minute:5Deadlift @80-85% Odd minute: 10 HSPUS DB: Metcon (Time) 50-40-30-20-10... Read More

Labor Day Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile... Read More