1/30/14

8 Common Squatting Mistakes A) Deadlift 8 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 3 @ 85% AMRAP @ 95% B) run 400 m 30 squats 20 sit ups 10 burpees C) 3x 1 minute wall...

1/28/14

A) Press 10 @ 50% 8 @ 60% 5 @ 65% 5 @ 75% 3 @ 85% AMRAP @ 95% B) 10-9-8-7-6-5-4-3-2-1 Hang squat clean 135/95 pull...

1/27/14

Next Hipster Trend Who knew Paleo was a hipster thing? A) Back squat 10@ 50% 8@ 60% 5@ 65% 5@ 75% 3 @ 85% Amrap @ 95% B) 4x 20 wall ball 20 push up 200 m run C) 3x 1 minute handstand...

Hero WOD “Tommy V”

“Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake,...

Hero WOD “Griff” “Randy”

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is...