Monday 1.23.17

As many rounds and reps as possible in 10 minutes of:

9 Front Squats (185/125)
12 Box Jumps (24/20)
15 Chest to Bar Pull Ups

1) Back Squat (work to heavy 5)

“Thunder is good, thunder is impressive; but it is the lightning that does the work.”~Mark Twain

Sunday 1.22.17

Rest Day

Saturday 1.21.17

Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to HERE

1) Every minute on the minute for 14 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“If there is no struggle, there is no progress.”~Frederick Douglass

Friday 1.20.17

As many rounds and reps as possible in 15 minutes of:

3 Muscle Ups
6 Deadlifts (245/165)
9 Handstand Push Ups
27 Double Unders

Compare to HERE

“A small man can be just as exhausted as a great man.”~Arthur Miller

Thursday 1.19.17

Teams of 2 complete the following for time:

1200 M Run (switch every 200 M)
100 Toes to Bar
150 KB Swings
100 Burpees
1200 M Run (switch every 200 M)

Partners will alternate with only one partner working at a time.


ROMWOD in the back room on Tuesdays, Thursdays, and Saturdays.

Tuesday and Thursday:




“Concentration is the ability to think about absolutely nothing when it is absolutely necessary.”~Ray Knight

Wednesday 1.18.17

Complete as many reps as possible in 8 minutes of the following ascending ladder rep scheme of:

2 Power Clean and Jerks (135/95)
2 Box Jumps (24/20)
4 Power Clean and Jerks (135/95)
4 Box Jumps (24/20)
6 Power Clean and Jerks (135/95)
6 Box Jumps (24/20)

Continue on through 8/8…10/10…12/12 and so forth.

Compare to HERE

1) 10-20-30  reps not for time of:

Bench Press
Rest as needed between sets

“The sterner the discipline, the greater the devotion.”~Pete Carill

Tuesday 1.17.17

For time:

200 M Run
5 Back Squats (185/125 from rack)
400 M Run
10 Back Squats
600 M Run
15 Back Squats
800 M Run (MMS)
20 Back Squats

Rx’d + (225/135 no rack)

Compare to HERE

“I’ve always believed no matter how many shots I miss, I’m going to make the next one.”~Isiah Thomas

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