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9/17/14

Conditioning WOD: ‘Down & Back’ 20x Calorie Row 20x Box jump overs (24/20) 20x Deadlifts (155/115) 20x Wall Balls (20/14) 20x Push Ups 20x Wall Balls 20x Deadlifts 20x Box jump overs 20x Calorie Row (30 Min cap)

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9/16/14

Skill WOD Ring Dips (Weighted, strict, kipping, Jump to support, box dips) 10 Minutes work on progressions   Conditioning WOD: 20 Min EMOM Min 0-9 Even: 9x Cleans (135/95) Odd: – 100 m Run Min 10-19 Even – 9x Ring Dips Odd – 100 m Run

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9/15/14

Strength WOD: 15 Minutes – Establish a heavy single clean for today Conidtioning WOD 500m Sprint Damper setting 8 Rest 1 minute 500m Sprint Damper setting 5 Rest 1 Minute 500m Sprint Damper setting 3 Rest 1 Minute 500m Sprint Damper setting 1 

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9/14/14

Strength WOD: Tabata Farmers carry (45/25)8 rounds 20:10Hold the edge of a plate for max distance Conditioning WOD: 30 Burpee Box jump overs 24/205 Wall Climbs25 Burpee Box jump overs4 Wall Climbs20 Burpee Box jump overs3 Wall Climbs15 Burpee Box jump overs2 Wall Climbs10 Burpee Box jump overs1 Wall Climbs20:00 Min Cap

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9/13/14

Conditioning Team WOD: ‘Mega Powers’ In team of 2 20 Min AMRAP Partner 1: 800M Run Partner 2: “Cindy” 5 Pull ups + 10 Push ups + 15 Squats (AMRAP) Score is total rounds, parter 1 picks up where partner leaves off

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9/12/14

Skill WOD: Fundamental rowing technique Conditioning WOD: For time: 30x Calorie Row 30x Burpees over the rower 30x Ketellbell Cleans (53/35) *15 per arm

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9/11/14

We would like to take the moment and say THANK YOU! A very special thank you to all of our men and women in uniform today — not just our military personnel but our police, our firefighters, and our medical first responders. We will not forget your service on 9/11/2001 and we appreciate what you […]

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9/10/14

Conditioning WOD: 20x OH Plate lunges 45/25 20x Box jumps 30/24 20x Thrusters 95/65 20x Power cleans 95/65 20x Toes-2-Bar 20x Chest-2-Bar 20x Toes-2-Bar 20x Power Cleans 95/65 20x Thrusters 95/65 20x Box Jumps 30/24 20x OH Plate lunges 45/35

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9/9/14

Skill WOD: L-Sits In 10 Minutes accumulate 90 seconds total Conditioning WOD: 15min AMRAP 5x Ring Push-Ups 10x Tuck Ups 15x Kettlebell Swings (53/35)

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9/8/14

Strength Back Squat15 Minutes – Establish heavy single for the day Conidtioning WOD 21-15-9Front Squats (95/65)Burpees