Monthly Archives: June 2013

WOD 7-1-13

Thank you,                                                                             … Continue reading

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WOD 6-29-13

MAKE SURE YOU PUSH HARD IN EACH OF THE 3 minute segments for this WOD! There is ONE MINUTE REST between each “station” so you have time to hit the next round HARD! WARM UP Saturday Morning GROUP MILE WOD … Continue reading

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WOD 6-28-13

Strength a) 10 minutes to work up to as HEAVY as you can for the following complex: Snatch Complex- 1 Snatch Grip Deadlift, 1 Hang Power Snatch, 1 Overhead Squat. b) Strict Press- EMOM 5 minutes 2 strict press at … Continue reading

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WOD 6-27-13

STRENGTH FRONT SQUATS WOD AMRAP in 12 minutes 5 Pull-ups 7 Front Squats 9 Burpees    

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WOD 6-27-13

STRENGTH a) FRONT SQUATS- ESTABLISH a ONE REP MAX!!  20 minutes WOD AMRAP in 12 minutes 1 Rope Climb 3 Front Squats (at 80% of your new 1 RM) 7 Dead lifts (same bar as front squat) After Party One … Continue reading

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WOD 6-26-13

Paul Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. Five rounds … Continue reading

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WOD 6-26-13

Paul Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. Five rounds … Continue reading

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WOD 6-25-13

Strength 7 Rounds 12 KB Swings 100 m SPRINT 12 Box Jumps

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WOD 6-25-13

Strength Find your 1rm Snatch – you have 20 minutes DEAD LIFTS- EMOM for 5 minutes 2 Dead Lifts at 90% of your 1 RM. WOD 7 Rounds 12 KB Swings (24/20) 100 m SPRINT 12 Box Jumps (24/20) After … Continue reading

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WOD 6-24-13

ALL ABOUT THE LIFTING This week is going to be a very STRENGTH BASED week with more or less short and simple wods.  The intention is to REALLY FOCUS on the strength aspect of what we are doing here vs … Continue reading

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