1 Nov, 2014 WOD

Posted: November 1, 2014 in Uncategorized

15 Minutes to work up to a heavy 3 rep Touch-and-go Snatch

~THEN~

8 min AMRAP of:
8 Thrusters @ 95/65#
7 Pull Ups
6 Burpees

SCF Squat Prog: Back Squat            

3 Sets of 5 reps @80% 

31 Oct, 2014 WOD

Posted: October 31, 2014 in Uncategorized

5 Rounds For Time of:

400M Run

10 Box Jump @ 30/24″

10 Hang Power Clean @ 135/95#

30 Oct, 2014 WOD

Posted: October 30, 2014 in Uncategorized

10 Minute AMRAP of:

20 Double-Unders

10 Push Press@ 105/75

10 Knees-to-elbow

SCF Squat Prog: Front Squat            

3 Sets of 2 reps @85%

29 Oct, 2014 Rest Day!

Posted: October 29, 2014 in Uncategorized

28 Oct, 2014 WOD

Posted: October 28, 2014 in Uncategorized

12 Min AMRAP:

2 DeadLift @185/135#

2 Ring Dips

4 DeadLift @185/135#

4 Ring Dips

6 DeadLift @185/135#

6 Ring Dips

8 DeadLift @185/135#

8 Ring Dips

…and so on in increasing increments until time expires.

27 Oct, 2014 WOD

Posted: October 27, 2014 in Uncategorized

Triple Tabata

(Tabata is 8 rounds of 20 seconds work and 10 seconds of rest per exercise. This results in a grand total  of 12 minutes of work.)

Air Squat

H.R. Push-ups

Kettle Bell Swings @ 1.5/1 Pd

Tabata is 20 sec. work with 10 sec rest for 8 rounds per each exercise. Three 4 minute rounds for a total of 12 minutes

 

SCF Squat Prog: Back Squat            

6 Sets of 4 reps @80%

26 Oct, 2014 REST DAY!

Posted: October 26, 2014 in Uncategorized