26 Oct, 2014 REST DAY!

Posted: October 26, 2014 in Uncategorized

25 Oct, 2014 WOD

Posted: October 25, 2014 in Uncategorized

Partner Workout:

3 Athletes per team complete the following work for 3 rounds.

100′ Sled Drag (+100#)

100′ Farmer Carry (+100#)

100′ Axel Bar Front Rack Walking Lunge (+100#)

One athlete working at a time. Each exercise must be completed in succession (IE Sled drag, then farmer carry then walking lunge) once the walking lunge is finished, the three athletes rotate one station. By the conclusion of the third round of the workout, each athlete will complete all 3 exercises for 100 feet.

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!

Front Squat        

6 Sets of 2 reps @70% 1RM FS

24 Oct, 2014 WOD

Posted: October 24, 2014 in Uncategorized

For Time 20-15-10-5:

Hand Release Push-up

Kettle Bell Swings @ 1.5/1 Pd

Over Head Squats @ 95/65#

Oct 23, 2014 WOD

Posted: October 23, 2014 in Uncategorized

30 Minute AMRAP:

10 Pull-ups

10 T2B

Run 400M

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. Ensure PERFECT FORM is used for all squats.

Back Squat        

6 Sets of 3 reps @ 80% BS 1RM

22 Oct, 2014 Rest Day!

Posted: October 22, 2014 in Uncategorized

21Oct, 2014 WOD

Posted: October 21, 2014 in Uncategorized

16 min EMOM:

0/Even:

5 Bar Facing Burpees

5 Shoulder to Over Head @ 95/65#

Odd:

15 Double-Unders or 30 Single-Unders

5 Front Squat @95/65

Oct 20, 2014 WOD

Posted: October 20, 2014 in Uncategorized

6 RFT of:

10 Power Snatch @ 115/75

30 Lateral Bar Hops*

*Lateral Bar Hops: Athletes will start with bar on the (R) or (L) side of their body facing one end of the bar. They will then hop laterally over the bar (like a ski slalom) as fast as possible for 30 reps. Keep knees/feet together to avoid injury.

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. Ensure PERFECT FORM is used for all squats.

Back Squat        

6 Sets of 2 reps @ 70% of BS 1RM