Tuesday 12-9-14
Team DT AMRAP 12 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Jerks (155/105#) Teams of two. One athlete complete a full round before switching. ___ Extra Credit 100 Double Unders for time ___…
Monday 12-8-14
AMRAP 10 3-6-9-12-15… Thrusters (95/65#) C2B Pull Ups ___ Front Squat 3×2 Use same weight across 3 sets. ___ Box Brief CFW Christmas Party is this Saturday! 4-6pm is the Team Scavenger Hunt. 6-9pm is…
Saturday 12-6-14
Yoga at 8:30am Free for members and only $5 drop in for non-members. ___ RunStrong 2 Miles x2 at 90% of 4 mile TT. Rest 10 min between efforts. ___ Box Brief CFW Christmas Party…
Friday 12-5-14
Deadlift 10-8-6-4-2 ___ Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 Unbroken reps for time If you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until…
Thursday 12-4-14
Snatch Complex Power Snatch + Squat Snatch Work up to a heavy set. ___ For Time 30 Power Snatches at 70% of the above complex. ___ RunStrong 1600m x2 Rest 5 minutes between efforts. ___…
Wednesday 12-3-14
Open Gym 6-8am & 5-7pm ___ RunStrong Skill- Toes To Bar WOD- EMOM 18 Min 1- 5 T2B/ 5 Burpees Min 2- 10 Lunges Min 3- 10 Push Ups ___ Box Brief CFW Christmas Party…