Wednesday Wod 2.6.19

Due to the weather. All morning classes are cancelled. We will continue to post updates on social media about when we will reopen. 16 Minutes, Every 2 Minutes High Hang Snatch + Hang Snatch + Snatch 3 Rounds For Time 20 Toes To Bar 40 Wall Ball Shots 20/14# Optional Work 3 Sets, Each For […]

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Tuesday Wod 2.5.19

5 Tough Sets Weighted Ring Dip Hold x 5 3 Seconds Top AND Bottom of Rings 5 Rounds For Time 6 Goblet Carry Walking Lunges 15 Russian Swings Level 1 – 70/53# Level 2 – 106/70# Optional Work 3 Tough Sets Barbell Hip Thrusts x 10

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Monday Wod 2.4.19

5 Tough Sets Strict Press 3-3-3-3-3 Reps Then 5 Rounds For Time 9 Pull-ups 11 Push Press 115/75# 17 Box Jump Overs 24/20” Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 10 Minutes Practice Handstand Walk or Hold (Handstand Walk Workout Coming Soon!)

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Saturday Wod 2.2.19

In Partners, Complete For Time Row 1000 Meters (Switching Every 250) 60 Burpee Box Jump Overs 24/20” Row 1000 Meters (Switching Every 250)

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Friday Wod 2.1.19

2 Rounds For Time 100 Double Unders 20 Overhead Squats 115/75# 100 Double Unders 12 Muscle-ups 100 Double Unders 20 DB Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups 14 Minute Time Cap

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Thursday Wod 1.31.19

5 Tough Sets Overhead Squat x 2 For Time Buy-In 500 Meters 2 Rounds Of: 30′ L-Arm Overhead DB Lunge 50/35# 30′ R-Arm Overhead DB Lunge 50/35# 10 L-Arm Push Press/Side 50/35# 10 R-Arm Push Press/Side 50/35# Cash Out 500 Meters

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Wednesday Wod 1.30.19

15 Minutes E90 Hang Power Clean + 2 Power Cleans All Reps Touch and Go 3 Rounds For Time 11 Hang Power Cleans 155/105# 11 Toes To Bar Run 400 Meters Optional Work 5 Tough Sets Clean Pull x 3 Perform These at Roughly 95-110% of 1RM Clean

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Tuesday Wod 1.29.19

3 Sets False Grip(Ring) Weighted Pull-up x 5 3 Sets Ring Transition x 5 3 Rounds For Time 15 Push-ups 15 Pull-ups 15 Burpees (To Target) 15 Pull-ups Optional Work 5 Tough Sets Bench Press x 3 3 Sets Ring Dip x 3-5 Pause 5 FULL Seconds At Bottom And Top of EACH Rep

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Monday Wod 1.28.19

5 Tough Sets Push Press x 3 5 Minutes AMRAP 5 Front Squats 5 Push Jerks 10 Deadlifts All Movements Use 135/95# Optional Work 3 Sets Palloff Press Hold x 30 Seconds/Side Rest 30 Seconds Between Sets and Sides 3 Sets DB Reverse Butterfly x 10 (Perform These Smoothly and Controlled)

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