Whiskey Throttle"
SRx
20 MIn AMRAP
Reps 3-6-9-12-9-6-3-6-9-12-9-6-3….etc
Wall Balls (20#)
Pull-Ups
Box Jumps (30")
Finished with 302 reps, better than the 269 last time I did this... read more
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Last workout almost 4 years ago. Help get them back on track!
Whiskey Throttle"
SRx
20 MIn AMRAP
Reps 3-6-9-12-9-6-3-6-9-12-9-6-3….etc
Wall Balls (20#)
Pull-Ups
Box Jumps (30")
Finished with 302 reps, better than the 269 last time I did this... read more
3 Rounds For Time
800m Run
5 Front Squats (185#)
200m Run
11 Pull-Ups
400m Run
12 Kb Swings (70#)
No excuses today, heroes workout, all for those who fight for our freedom!!!! Finished in 29:46!
Olympic Lifting Day!
Power
Snatch (Power or Squat, Tap & Go)
Find 2 RM
Clean (Power or Squat, Tap & Go)
Find 2 RM
Score Combined Loads Combined for 360# - I went 155# on Snatch and 205# ... read more
Wod
"The Situation"
SRx
20 Min AMRAP
80 Double Unders
40 Burpees
30 Box Jumps (24)
20 Wall Balls (20)
20 Pull Ups
Finished with 316 reps, could not do muscle ups. Will work on thos... read more
Power
3 Position Squat Snatch (Squat Snatch/Hang Squat Snatch/High Hang Squat Snatch)
2 Sets @ 50%, 2 Sets @ 60%, 2 Sets @ 70% - This was tough for my entire body to loosen up!!!
12 Min
Wod
... read more
Strength
7 Rounds
Push Press/Push Jerk Combo - Made it up to 205#
12 Min
Wod
"Cigaro"
SRx
5 Rounds For Time
10 Handstand Push-Ups w/Plate
21 Kb Swings (55#)
30 Double Unders
I... read more
Power
Find 1 RM Clean and Jerk - 205# - need work on form!
15 Min
Post ! RM on website
Wod
"12 oz Curls"
Rx
7 Min AMRAP
3 Power Cleans (185#)
15 Box Overs (24")
Finished w... read more
"Murph"
Rx
For Time
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
First Murph in the books! Great to see all the camaraderie in the gym this morning. I finished in 51... read more
Power
Snatch Balance
2/2/2/2/2/2/2 - -155#
15 Min
Wod
"Gas Pedal"
Rx
8 Min AMRAP
Max Rep BF Sit-Ups
EMOM 4 Power Snatch/Hang Power Snatch Combos (95#)
Good little workout after havi... read more
Power
Power Cleans (tap & go)
3/3/3/3/3/3 made it to 185#
12 Min
Wod
"Ramblin Man"
Rx
Clean and Jerks (135#)
12-9-6-3
Burpees Bar Jumps
24-18-12-6
This plain sucked, but it ... read more
Rx
4 Rounds For Time
400m Run
2 Legless or Regular Rope Climbs
15 Ground to OH (45# Plate)
Finished in 14:50, pushed pretty hard today and was able to do a rope climb legless! Still have a nic... read more
"The 50's"
Rx
For Time
50 Cal Row
50 Box Overs (24")
50 Deadlifts (185#)
50 Wall Balls (20#)
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Overs
50 Cal Row
21 Min Times Cap
I... read more
Wod
'Full Metal Jacket"
Partner Wod
Rx
3 Rounds
400m MB Run (20#)
15 Partner Deadlifts (315#)
Rest 3 Min
3 Rounds
50 Kb Swings (70# (Kb cannot touch the ground)
20 Push Press (135#) (... read more
Wod
"Demon Lizard"
Rx
For Time
Reps 10-9-8-7-6-5-4-3-2-1
Front Squats (135#)
Toes to Bar
30 Double Unders
26:33 to complete this beast...however it was a huge mental win for me. Did al... read more
Strength
Pause Front Squats
2/2/2/2/2/2/2 - Made it up to 205#...this was 3 sec count down, two second hold, explode up! Each set was better as my flexibility got better.
12 Min
Wod
"Shark T... read more
Wod
"Fight Gone Bad"
Rx
3 Rounds
1 Min Each Movement
1 Min Rest After Each Round
Wall Balls (20#)
Sumo Deadlift to Highpull (75#)
Box Jumps (24")
Push Press (75#)
Cal Row
As much as... read more
Mobility
Lacrosse Ball Smash x 2 Min Each Side
Warm-Up
500m Row
50m Bearcrawl
Wod
"Box Car Beatdown"
Rx
3 Rounds For Time
800m Run
20 Toes to Bar
30 Burpees
40 BF Sit-Up
This was one h... read more
Strength
Deadlift
3 Reps EMOM x 10 Min - Made it up to 315#...felt pretty good.
Wod
"Draft Day"
Rx
12 Min AMRAP
8 Ring Dips
12 Kb SDLHP (70#)
24 Double Unders
Only got 180 reps in ... read more
Wod
"Fran"
Rx
21-15-9 For Time
Thrusters (95#)
Pull-Ups
Fran...I PR'd today, 4:52, on Fran which this is only the second time I have done it and one of the first was back when I st... read more
Wod
"Black Cat"
Rx
10 Rounds For Time
15 Kb Swings (55#)
10 Box Jumps (24")
200m Run
Dreading today because my legs hurt from skiing and yesterdays workout. Finished in 25:54. Act... read more
Ouch.
almost 4 years ago • Like