February 8, 2017
Wednesday 8/2/17
Level 1 Strength Max Reps Dips WOD For Time: 60 Double Unders, 30 Deadlifts(50kg/35kg), 30 Ab Mat Sit-Ups 40 Double Unders, 20 Deadlifts(50kg/35kg), 20 Ab…
Tuesday 7/2/17
Level 1 Strength Strict Pull-Up 1-1-1-1-1-1-1 WOD Against a 90 second running clock, for a total of five sets, perform as many reps as possible…
Monday 6/2/17
Level 1 & 2 Strength Thruster 5-5-3-3-1-1-1 Level 1 WOD 21-15-9 reps of: Thruster(30kg/25kg) Jumping C2B Pull-Ups Level 2 WOD Fran 21-15-9 reps of: Thrusters(42.5kg/30kg)…
February 4, 2017
Saturday 4/2/17
Level 1 Strength Shoulder Press 1RM WOD 6min AMRAP of: 3 Power Snatch (40kg/30kg) 6 Box Jumps (24/20) 9 Jumping C2B Pull-Ups Rest 6mins WOD…
February 3, 2017
Friday 3/2/17
Level 1 Strength Deadlift 1RM WOD As below with 45kg/30kg Level 2 Strength Deadlift 1RM WOD “The Chief” Against a three-minute running clock, complete as…
February 2, 2017
Thursday 2/2/17
Level 1 Partner WOD 10 rounds for time of: 10 Bumper Plate Burpees 200m run 12 KB Swings (24/16) 200m run 15 Wall Balls (Alternating…
February 1, 2017
Wednesday 1/2/17
Level 1 Strength Pull-Up Skill Work WOD EMOM for 24mins 1st min – 8 Strict Pull-Ups 2nd min – 45sec Row 3rd min – 12…
Tuesday 31/1/17
Level 1 Strength Back Squat 1RM WOD 3 set for times of: 100 Double Unders 10 front squats(55kg, 35kg) 20 Ring Rows rest 4mins Level…
January 30, 2017
Monday 30/1/17
Level 1 Strength Handstand Push-Ups Skill Work WOD 2 Rounds for time of: 20 Box Jump(24/20) 20 Hang Power Snatch(30kg/20kg) 20 Push-Ups 20 Hanging Knee…
Saturday 28/1/17
Level 1 Strength Back Squat 5 x 5 @ 85% WOD 16.5 Scaled 21-18-15-12-9-6-3 reps for time of: Thrusters (30kg/20kg) Burpees Level 2 Strength Back…