Wednesday

on October 5, 2011 · Leave a Comment

Wednesday 10/5/2011

5 Rounds

3 Cleans 155/105
20 Burpees

Friday

on August 12, 2011 · Leave a Comment

Friday 8/12/2011

“DT”

5 Rounds
12 Deadlift 155/105
9 Hang Cleans 155/105
6 Push Jerk 155/105

Thursday

on August 11, 2011 · Leave a Comment

Thursday 8/11/2011

“Chief”

5 Rounds
3 min AMRAP
3 Power Cleans
6 Push ups
9 Air Squats
Rest 1 min

If by “resting” you mean box jumps, then yes.

on July 6, 2011 · 1 Comment

Wednesday 7/6/11

Strength WOD

Cleans 3-3-3-3-3

Metcon WOD

100 Pushups
Every time you rest: 5 Box jumps

Cleans & Squats (not to be confused with Squat Cleans)

on June 20, 2011 · Leave a Comment

Monday 6/20/11

Strength WOD

Sprint 4 x 100m

Metcon WOD

10-9-8-7-6-5-4-3-2-1

Hang power cleans (115# m/85# f)
Front squats

Burpees, The Real Happy Hour Special

on May 20, 2011 · Leave a Comment

Friday 5/20/11

Strength WOD

Power Cleans 5-3-3-1

Metcon WOD

100 Burpee pullups for time

Frantastic

on May 2, 2011 · Leave a Comment

Monday 5/2/11

Strength WOD

SandBell Cleans

Metcon WOD

21-15-9

Thrusters M45 F35
Ring Rows

Because You Didn’t Do Enough Cleans Last Week…

on April 26, 2011 · Leave a Comment

Tuesday 4/26/11

Strength WOD

Push Press 3-3-3-3-3

Metcon WOD

10, 9, 8….1

Power Cleans 155/95
5 In & Outs between each set of cleans

Games WOD 11.5

on April 21, 2011 · Leave a Comment

Time for the Games WOD 11.5!

 

20 min AMRAP

5 Power Cleans m 145 F 100
10 TTB
15 WallBall M 20 F 14

Back Squats; Elizabeth

on April 19, 2011 · Leave a Comment

Tuesday 4/19

Strength WOD

Backsquat  5-5-5-5-5

Metcon WOD

Elizabeth: 21-15-9

Cleans [135]
Ring Dips