Friday Wod 7.27.18

A. 10 Minutes EMOM Deadlift x 3 @50% of 1RM (Loop Band Around Barbell) B. Ever 6 Minutes For 30 Minutes (5 Sets) 8 Bar Muscle-ups 15 Toes To Bar 20 Push Press 135/95# Row 500 Meters Record Fastest and Slowest Rounds

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Friday Wod 7.27.18

All classes cancelled for Friday 7/27 due to the fire and air quality. Check our social media for up-to-date information on Saturdays potential workout.

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Thursday Wod 7.26.18

Level 1 Ever 6 Minutes For 30 Minutes (5 Sets) 7 Chest-2-Bar Pull-ups 15 Toes To Bar 20 Push Press 95/65# Row 500 Meters Level 2 Ever 6 Minutes For 30 Minutes (5 Sets) 4/3 Bar Muscle-ups 15 Toes To Bar 20 Push Press 115/75# Row 500 Meters Level 2+ Ever 6 Minutes For 30 […]

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Wednesday Wod 7.25.18

15 Minutes To Establish a Heavy Set Hang Snatch x 2 (No Drop Between Reps) Then 4 Tough Sets Front Squat x 8 Optional Work 5 Tough Sets Hip Thrust x 5 3 Tough Sets Snatch Grip Romanian Deadlift x 12

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Tuesday Wod 7.24.18

A. Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) B. For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 12 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 9 Hang Power Cleans 165/110# C. Accumulate 30 Ring Muscle-ups Greater Challenge – Add a […]

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Tuesday Wod 7.24.18

Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) Then For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 75 Double Unders 30 Burpees 12 Hang Power Cleans 75 Double Unders 30 Burpees 9 Hang Power Cleans Level 1 – 135/95# Level 2 – 165/110# Optional Work Accumulate 30 Ring Muscle-ups […]

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Monday Wod 7.23.18

A. 12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) B. 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – 24” Box, Women – 20” Box C. 4 Sets Per Side Landmine Press x […]

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Monday Wod 7.23.18

12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) Then Level 1 8 Minutes AMRAP 5 Handstand Pushups 10 Weighted Box Step-ups 30/20# Level 2 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – […]

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