Monday Wod 3.19.18

Levels 1 and 2 Establish a 1RM Overhead Squat Then 3 Rounds For Time 15 Kettlebell Swings 70/53# 15 Burpees (To Target) Run 400 Meters Optional Work Build To Your Heaviest 50′ Overhead Yoke Carry 3 Tough Sets Bench Press x 5

Read More

Saturday Wod 3.17.18

A. Spend Some Quality Time Smashing/Stretching and/or getting Loose from Yesterday (Low Back/Glutes/Hamstrings) B. 20 Minutes, Every 4 Minutes (5 Sets) Back Squat x 5 Perform These 75-85% of Your Normal Working 5 Rep C. In Partners, Complete For Time 60 Muscle-ups 60 Hang Squats Cleans 155/105# 60 Calorie Assault Bike 60 Calorie Row D. […]

Read More

Saturday Wod 3.17.18

Level 1 In Partners, Complete For Time 100 Front Squats 135/95# 100 Calorie Row 200′ Synchro DB Front Rack Lunge 30/20# Level 2 In Partners, Complete For Time 100 Front Squats 165/110# 100 Calorie Row 200′ Synchro DB Front Rack Lunge 45/30#

Read More

Friday Wod 3.16.18

Open Workout 18.4 For time: 21 Deadlifts 225/155# 21 Handstand Push-ups 15 Deadlifts 225/155# 15 Handstand Push-ups 9 Deadlifts 225/155# 9 Handstand Push-ups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap

Read More

Thursday Wod

2 Rounds For Time Run 200 Meters 20 Wall Ball Shots 20/14# Run 200 Meters 15 Kipping Handstand Pushups Run 200 Meters 15 Deadlift 185/125# I can see some variation of these movements being programmed for this week. The goal is to move through this at 65-75% intensity. This will prep these muscles and movement […]

Read More

Thursday Wod 3.15.18

Thursday Night Scheduling Reminder. 4PM – Class 5PM – Open 18.4 Announcement 6PM – Class Levels 1 and 2 Establish a Max Load 50′ Farmers Carry Then Every 5 Minutes For 15 Minutes Run 800 Meters Run These Hard!

Read More

Wednesday Wod 3.14.18

With a 20 Minute Running Clock 0:00-10:00 Establish a 3RM Front Squat Then From 10:00-20:00 Level 1 AMRAP 25 Wall Ball Shots 20/14# 15 Pushups Level 2 25 Wall Ball Shots 30/20# 15 Ring Dips Your Score = Front Squat + Reps Combined For a Total Optional Work 3 Sets, Not For Time Bar Muscle-up […]

Read More

Tuesday Wod 3.13.18

A. 15 Minutes To Build To a Heavy Snatch Only go For a Max If It’s Feeling Good Otherwise, Minimize Misses as much as Possible B. 4 Tough Sets Barbell Hip Thrusts x 10 C. 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 155/105# Min 2 – 15 C2B Pull-ups Min 3 […]

Read More