Happy Valentines Day
38 Special
3 Burpees
5 Box Jumps 24/18
7 KB Swings 24/16
complete one round on the minute for 38 Minutes
Happy Birthday Aaron
February 14, 2012
by Dolph Geurds
0 comments
February 12, 2012
by Dolph Geurds
0 comments
Monday 2.14
Group Warmup
Skill Work:
15 minutes Double Unders
WOD
Front Squat
2 Minutes per round followed by 1 minute of rest
2 minutes Front Squat 95/55
1 minute rest
2 minutes front squat 135/95
1 minute rest
2 minutes front squat 155/135
1 minute rest
2 minutes front squat 135/95
1 minutes rest
2 minute front squat 95/55
February 9, 2012
by Dolph Geurds
0 comments
Friday 2.9
Hang Power Clean
3×5 3×3
WOD
15 minute AMRAP
5 Thrusters 115/75
7 HR Pushups
9 Toes to Bar
February 9, 2012
by Dolph Geurds
0 comments
Thursday
Strength
Bent over Rows
3×5 3×3
Skill Work, spend 15 minutes on each
Handstands
Kipping Pullups
Muscle Ups
February 7, 2012
by Dolph Geurds
3 Comments
Wed 2.8
Group warm up
6 rounds for time
15 Sumo Deadlift to High Pull 135/95
30 Wall Ball Shots 20/14
1 trip through the box jump gauntlet—jump square to the boxes
February 7, 2012
by Dolph Geurds
3 Comments
Tuesday 2.7
Olde Yeller
4 Rounds for time
400 Meter Run
21 Deadlifts 185/115
Pincher grip carry the length of the box and back
21 pullups
21 box jumps 24/18
Happy Birthday Joe Dill