Saturday 12.15.18

Saturday 12.15.18

OPEN & PERFORMANCE “Macho Man ish” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks “Randy Savage” AMRAP 12 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar FITNESS “Macho Man ish” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push...
Friday 12.14.18

Friday 12.14.18

3X3 Back Squat Across at 70% with a 3 second pause at the bottom “Kaleb” 10-9-8-7-6-5-4-3-2-1 Push Ups 1-2-3-4-5-6-7-8-9-10 Pull-ups 10-9-8-7-6-5-4-3-2-1  AbMat Sit Ups 1-2-3-4-5-6-7-8-9-10 Wall Balls...
Thursday 12.13.18

Thursday 12.13.18

“Yeah” “Open/ Performance” For 20 Minutes on the 4 Minute 30 Double Unders 20/15 Calorie Row 10 Burpees Over the Rower “Fitness” For 20 Minutes on the 4 Minute 30 SIngle Unders 18/14 Calorie Row 10...
Wednesday 12.12.18

Wednesday 12.12.18

Snatch Complex 10 Rounds on the 2 Minute: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch “Randy” 75 Snatches (75/55) About Randy: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. WOD...
Tuesday 12.11.18

Tuesday 12.11.18

OPEN & PERFORMANCE “Roomba” 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/80) After Each Round: 15 AbMat Sit-Ups 21 Double Unders FITNESS “Roomba” 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/80) After Each Round: 15 AbMat Sit-Ups 42 Single...
Monday 12.10.18

Monday 12.10.18

OPEN & PERFORMANCE “Christine” 3 Rounds 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″) FITNESS “Christine” 3 Rounds 500 Meter Row 12 Deadlifts (3/4 Bodyweight) 21 Box Jumps...
Saturday 12.08.18

Saturday 12.08.18

Open – Performance – Fitness “Jackie” For Time: 1,000 Meter Row 50 Thrusters (45/35) 30 Pull-ups
Friday 12.07.18

Friday 12.07.18

OPEN & PERFORMANCE “Triple Double” AMRAP 5 Buy in: 100 Double Unders Immediately Into… 12 Power Snatch (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5 Buy in: 100 Double Unders Immediately Into… 8 Power Snatch (95/65) 4 Burpee Box Jump Overs...
Thursday 12.06.18

Thursday 12.06.18

5X5 Back Squat Across 3X3 Push Press Across AQAP 50 Wall Balls 20/14 to a 10 Foot Target
Wednesday 12.05.18

Wednesday 12.05.18

OPEN & PERFORMANCE “Iron Fist” Teams of 3 5 Rounds (30 Minute Cap): 100/70 Calorie Row 50 Deadlifts 40 Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 FITNESS “Iron Fist” Teams of 3 5 Rounds (30 Minute...