Saturday Wod 12.2.17

A. 3 Sets Max Unbroken Muscle-Ups If You Cannot Perform more than 7 or 8 Accumulate 30 Muscle-ups Broken up is Smaller Sets B. 20 Minutes AMRAP 50 Toes To Bar 50 Clean and Jerks 135/95# 50 C2B Pull-ups 50 Calorie Assault Bike

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Saturday Wod 12.2.17

In Partners, 4 Rounds For Time Run 400 Meters 30 Box Jump Overs 150′ Bear Crawl Level 1 – 24/20” Level 2 – 30/24”

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Friday Wod 12.1.17

Level 1 10 Minutes AMRAP 7 C2B Pull-ups 7 Hang Squat Cleans 95/65# Rest 5 Minutes 10 Minutes AMRAP 5 Thrusters 95/65# 20 Double Unders Level 2 10 Minutes AMRAP 3 Muscle-Ups 7 Hang Squat Cleans 135/95# Rest 5 Minutes 10 Minutes AMRAP 5 Thrusters 135/95# 20 Double Unders Optional Work 5 Tough Sets Bench […]

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Friday Wod 12.1.17

A. 5 Tough Sets Bench Press x 2 B. 5 Sets Deadlift x 5 @80-85% of 1RM (Compare This To Prior Weeks 5-Rep Sets) As always, heavy sets – use dead stop C. Every 3 Minutes For 24 Minutes (8 Sets) Row 15/12 Calories 15 Russian Swings 106/70# 15 Box Jump Overs 24/20” Stop if […]

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Thursday Wod 11.30.17

5 Tough Sets Strict Press x 3 Then Level 1 3 Rounds For Time 20 Deadlifts 225/155# 3 Rope Climb Ascents Level 2 3 Rounds For Time 20 Deadlifts 275/185# 5 Rope Climb Ascents

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Wednesday Wod 11.29.17

A. 6 Minutes EMOM Snatch Push Press + Snatch Jerk + Snatch Balance + Drop Snatch (Just The Bar Here, Get Warm In the Shoulders and Hips) B. Spend 15 Minutes Building To Your Heaviest No Hook Grip, No Foot Movement (This will help with technique and bar path, don’t go too heavy you can’t […]

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Wednesday Wod 11.29.17

12 Minutes EMOM Minure 1 – GHD Sit-up x 15-20 Minute 2 – 30-40 Double Unders Minute 3 – 30 Seconds Free Handstand Hold Then 15 Minutes AMRAP 10 Front Rack Reverse Alternating Lunges 10 Toes To Bar 10 Calorie Row OR Assault Bike Level 1 – 115/75# Level 2 – 135/95# Optional Work Build […]

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Tuesday Wod 11.28.17

A. 5 Rounds For Time 2 Legless Rope Climbs 50′ Handstand Walk 10 Triple Unders 20 Minute Time Cap This is For Time, However Don’t Rush Into Bad Positions, Keep Good Positions B. 4 Tough Sets Supinated Grip Barbell Row x 6-8 C. 3 Sets GHD Sit x 20 Rest 2 Minutes Between Sets If […]

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