Tuesday Wod 12.24.19

Christmas Eve Modified Schedule 5:30AM, 9AM, 12PM Classes Only 12 Days of Christmas Level 1 “12 Days of Christmas” 1 – 200 Meter Run 2 – Front Squats 155/105# 3 – Ring Dips 4 – Toes To Bar 5 – DB Thrusters 30/20# 6 – Box Jump Overs 24/20” 7 – Burpees (Target) 8 – […]

Read More

Monday Wod 12.23.19

7 Tough Sets Back Squat x 1 @33X1 7 Minutes AMRAP 21-15-9 Reps Deadlift Pull-up Level 1 – Jumping Pull-up, 155/105# Level 2 – 225/155# Optional Work 3 Tough Sets Single Leg Romanian Deadlift x 8 Use Barbell, Rest Equally Between Sides 3 Tough Sets Good Morning x 10

Read More

Saturday Wod 12.21.19

4 Tough Sets Supinated Grip Bent Over Row x 8 Levels 1 and 2 3 Rounds For Time 100′ Bear Crawl 30 Box Jump Overs 24/20” 40 Pushups Non Working Partner Holds Pushups Plank During Box Jump Overs Level 3 3 Rounds For Time 100′ Bear Crawl 30 Box Jump Overs 24/20” 40 Ring Dips […]

Read More

Friday Wod 12.20.19

20 Minutes To Establish 3 Tough Sets Hang Power Clean + Hang Squat Clean 5 Minutes AMRAP Cluster (Squat Clean + Thruster) Level 1 – 95/65# Level 2 – 135/95# Level 3 – 165/110#

Read More

Thursday Wod 12.19.19

3 Rounds 1 Minute Max Hip Extensions 2 Minutes Max Single Arm DB Snatches 3 Minutes Max Shuttle Runs Rest 2 Minutes Between Rounds Level 1 – 30/20# Level 2 – 50/35# Level 3 – 70/50#

Read More

Wednesday Wod 12.18.19

5 Tough Sets 3 Push Press + 1 Jerk 3 Rounds For Time Level 1 15 DB Z-Press 15 Jumping Pull-ups 10 Push-ups Level 2 8 Handstand Push-ups 15 Pull-ups 8 Handstand Pushups 3 Bar Muscle-ups Level 3 10 Strict Handstand Push-ups 15 Chest-2-Bar Pull-ups 10 Strict Handstand Pushups 5 Bar Muscle-ups

Read More

Tuesday Wod 12.17.19

Level 1 20 Minutes AMRAP Row or Bike 15 Calories 15 Burpees (Target) 20 Sit-ups Level 2 20 Minutes AMRAP Row or Bike 15 Calories 15 Burpees (Target) 15 GHD Sit-ups Optional Work For 7 Minutes 8 L-Arm Deadlifts 50′ L-Arm Suitcase Carry 8 R-Arm Deadlifts 50′ R-Arm Suitase Carry Goal is Not To Stop […]

Read More

Monday Wod 12.16.19

5 Tough Sets Back Squat x 2 @33X1 3 Tough Sets Sandbag Bear Hug Reverse Lunge x 10 Optional Work Build To Your Heaviest 50′ Sled Drag (Facing Sled) Build To Your Heaviest 50′ Harness Sled Pull (Not Facing Sled) Stopping = Set is Done

Read More