04.01.16 Friday

ENDURANCE: Tabata Plank Holds Coach Lead Burgener Warm Up WOD: 13 Min Clock: Buy in: 1 Mile run or 2000M row (weather related) Then in remaining time: 30 Burpees Then Max Ground to Overhead (95/65) Score is total number of reps after the run or row. QOD: What was your...

03.31.16 Thursday

STRENGTH: BackSquat 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible  Cycle 3, Week 1 (Based on 90% 1 RM) WOD: 4 Rounds for Time: 7 Front Squats (95/65) 20 DU / 60 SU 7 Shoulder to Overhead (95/65) 10 Box Jumps (24/20″)...

03.30.16 Wednesday

WOD #1: Death by Shuttle Sprints Starting with 5 – 10M Shuttle Sprints EMOM add 1 – 10M shuttle sprint until no longer able to finish in that minute WOD #2: Based on time remaining in class CAP the AMRAP below. This is not for a score! Just for fun! AMRAP...

03.29.16 Tuesday

STRENGTH: Strict Press 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible  Cycle 3, Week 1 (Based on 90% 1 RM) WOD: Karen 150 WB for time (20/14) AP: 200m Run not for time...

03.28.16 Monday

STRENGTH: Deadlift 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible  Cycle 3, Week 1 (Based on 90% 1 RM) WOD: 8 Minute AMRAP: 100m Sprint 9 Deadlifts (135/95#) (light for higher reps) 7 HR Push Ups 5 Pull Ups AP: Weighted Side Plank 2×10 each...