Monday Wod 2.19.18

From here on out, the idea to prioritize intensity as volume will drop a bit throughout the open. So give each session your best effort but understand that you need to be fresh each Friday. Make sure you are doing your part to recover as well as possible. Mobilizing, eating to recover, and doing the […]

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Monday Wod 2.19.18

President’s Day Schedule, No 5:30am Class. All other classes will run as usual. Establish a 1RM Clean Then 7 Rounds For Time 7 Squat Cleans 7 Pull-ups Level 1 – 115/75# Level 2 – 145/100#, Chest-to-Bar Pullups Optional Work 5 Tough Sets Snatch Pull x 3 @85-110% of 1RM (Fatigue Level Will Dictate Load %) […]

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Saturday WOD 2.17.18

A. Spend 15 Minutes Practicing Your Weakest Movement or Skill B. Establish a 1RM Clean C. 3 Rounds For Time 7 Cleans 245/165# (Power Or Squat) 25 GHD Sit-ups D. After Resting Enough To Recover From Part B. 10 Minutes EMOM Min 1 – 10 Erg Facing Burpees Min 2 – Max Calorie Row Assuming […]

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Saturday Wod 2.17.18

Levels 1 and 2 In Partners 7 Minutes AMRAP 10 Erg Facing Burpees 10 Calorie Row Partners Alternate Rounds Rest 2 Minute 7 MInutes AMRAP 10 Jumping Air Squats 10 Calorie Assault Bike Partners Alternate Rounds

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Friday Wod 2.16.18

A. Open Workout 17.5 10 Rounds For Time 35 Double Unders 9 Thrusters 95/65# I don’t envision this workout coming again in the open. Rather, I just want you guys to do it again to continue to increase confidence. For those of you that have been training diligently, you will improve your score.   B. […]

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Thursday Wod 2.15.18

Establish a Max Unbroken Set Max Pull-up or Chest-2-Bar Pull-up Then 15 Minutes AMRAP 15 Kettlebell Swings 12 Pull-ups 50′ Overhead Plate Walking Lunge Level 1 – 53/35#, 45/25# Level 2 – 70/53#, C2B, 65/45# Optional Work Spend 10 Minutes Practicing Double or Triple Under Spend 10 Minutes Practicing Handstand Walk

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Wednesday Wod 2.14.18

Note – If you plan to workout with one of the normal classes, warm-up with them. A. Establish a 1RM Jerk B. For Time 30 Shoulder To Overheads 45 Hang Power Cleans 60 Deadlifts Use 155/105# C. 3 Rounds, Not For Time V-up x 20 Handstand Walk 100′ 15 Triple Unders (Mainly Just Accessory Stregnth/Skill […]

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