TJ

Author Archives

  • October 17th, 2018

      Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of […]

  • October 15th, 2018

    Work Out of the Day Fitness Challenge benchmark #1 (Repeat) As many rounds as possible in 20 minutes of: Run 150m 7 Burpee plate jumps 14 Alt Reverse Lunges 21 Sit-ups RX+ Run 150m 5 Burpee bar muscle ups {Burpee pullup} 10 Front rack Lunge 135/95 {95/65} 15 Sit-ups  Post results to Wodify.com

  • October 11th, 2018

    Work Out of the Day Strength Bench Press @ 31×1; 4 reps x 5 sets Metcon 3 sets of: Barbell Bent Over Rows x 10 reps Rest 60 seconds Station 2 Bar Dips x 6 reps 21×1 Rest 60 seconds Band Face Pulls x 10 Rest 60 seconds ___________________ (Optional CORE WOD) 3 rounds NOT […]

  • October 10th, 2018

    Work Out of the Day As an individual or teams of two In 6 Minutes Complete- 800m Sandbag or Wallball Run Then AMRAP Hang Squat Snatch 75/55 (Fitness Wallball Squats 20/14) Rest 2 Minutes In 5 Minutes Complete 600m Sandbag or Wallball Run Then AMRAP Rope Climbs 15′ (Fitness Ring rows) Rest 2 Minutes In […]

  • October 8th, 2018

    Work Out of the Day Performance E2MOM for 12min ( 6 sets) 1 Clean + 2 Jerks Metcon For time: 21-15-9 Power Clean Push Jerk Cal Row  *substitute row with (400m/300m/200m) Fitness For time: 21-15-9 DB Power clean DB Push Jerk Run 200m after each round  

  • October 5th, 2018

      Work Out of the Day Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Post rounds completed to comments. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission […]