Wednesday 9/17

Posted: September 17, 2014 in WOD
Strength

Front Squat 40%

3×6

Pendlay Row 50% Clean

3×5

WOD

3 RFT

10 Slam Balls

10 Box Jumps

10 Bar Thrusters

Tuesday 9/16

Posted: September 16, 2014 in WOD
Strength

Strict Press 50%

4×3

HSPU Work

10 Min

WOD

For Time

3000 m ROW

3 Min Rest

1600 m RUN

Monday 9/15

Posted: September 15, 2014 in WOD
Strength

3 sec Pause Back Squat- (50% last weeks weight)

4×3

Clean & Jerk- 50%

8 Min EMOM- 3 Reps

WOD

15 Rounds- 30 Sec Work/30 Sec Rest

Pull Ups

Burpees

L-Hang Hold

 

Sunday 9/14 REST DAY!

Posted: September 14, 2014 in WOD
Shared and edit from @progenexusa on Instagram

Shared and edit from @progenexusa on Instagram

Saturday 9/13

Posted: September 13, 2014 in WOD

Come in and get a great workout in before the start of your weekend!

Friday 9/12

Posted: September 12, 2014 in WOD
Strength

Back Squats- 80% 1 RM- same as last week

6×3

Snatch- 1 RM

5,3,2,1,1,1

WOD

10 Min AMRAP

2 Rope Climbs

5 Pistols Each Leg

5 DL

Come in and support the memory of those lost on Sept. 11 2001. We will have a memorial WOD if you would like to complete it posted on the board!

Otherwise come in and make up any workouts you may have missed or ones that you would like to work on!

firemen_flag

Wednesday 9/10

Posted: September 10, 2014 in WOD
Strength

Front Squat- 70% 1 RM

6×3

Snatch HIGH PULL

5×3

WOD

4 Rounds-12 Min Time Cap

20 OVH Lunges

20 DU

10 T2B

5 Burpees