Friday Wod 11.3.17

Levels 1 and 2 For Time 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders Optional Work Build To a Heavy Suitcase Carry x 100′ Build To a Heavy Single Arm Front Rack Carry x 100′ Accumulate 250′ Handstand Walk

Read More

Thursday Wod 11.2.17

5 Tough Sets Bench Press x 5 Then Level 1 12 Minutes AMRAP 3-6-9-12-15-18 Reps… Overhead Squat 95/65# Bar Dip Level 2 12 Minutes AMRAP 3-6-9-12-15-18 Reps… Overhead Squat 115/75# Ring Dip

Read More

Wednesday Wod 11.1.17

12 Minutes EMOM Minure 1 – GHD Sit-up x 15-20 Minute 2 – 30 Seconds Free Handstand hold Minute 3 – 30 Double Unders Then 7 Minutes AMRAP 21-15-9 Deadlift Box Jump Over 24/20” If you finish the set of 9, start back at 21 and repeat Level 1 – 225/155# Level 2 – 275/185# […]

Read More

Wednesday Wod 11.1.17

A. 20 Minutes EMOM Snatch x 1 @80# of 1RM B. 5 Tough Sets Back Squat x 3 Followed by 1 Set of Max Reps Back Squat @80% of 1RM C. 3 Tough Sets DB Bulgarian Split Squat x 5/Leg @31X0 D. 5 Rounds 100′ Sled Push Rest 2 Minutes 100′ Farmers Carry Rest 2 […]

Read More

Tuesday Wod 10.31.17

A. 5 Tough Sets Wide Grip Strict Pull-up x 3 (Goal Here is to take a wide enough grip to make the lats work hard) 3 Tough Sets 50′ Arm Over Arm Rope Pulls (These should not be so heavy that breaks are taken, take note of any possible weak sides) 3 Tough Sets Landmine […]

Read More

Tuesday Wod 10.31.17

Reminder – There will be no 6:30pm class tonight due to Halloween.  5 Tough Sets Wide Grip Strict Pull-up x 5 Then 4 Rounds For Time 15 Pull-ups Run 400 Meters Level 1 – Pull-up Level 2 – C2B Pull-up Optional Work Crossover Symmetry “Iron Scap” Accumulate 2 Minutes L-Sit Accumulate 2 Minutes Per Side […]

Read More

Monday Wod 10.30.17

Levels 1 and 2 5 Minutes EMOM Press In Clean x 2-3 Use 45/35# Immediately Into… 15 Minutes E90 (10 Sets) Hang Clean x 1 Then 5 Tough Sets Front Squat x 4-5 Optional Work 3 Tough Sets Bulgarian Split Squat x 5@31X0 3 Tough Sets Glute Ham Raise x 5@31X0

Read More

Monday Wod 10.30.17

A. 5 Tough Sets 3 Front Squats + 2 Jerks (Take From Rack) B. 20 Minutes EMOM Squat Clean x 1 @85-90% of 1RM Build To This BEFORE Starting, Goal is to get Volume at a relatively heavy load. C. 3 Tough Sets Strict Press x 5 D. 7 Minutes AMRAP 1-2-3-4-5-6-7…Reps Of Squat Clean […]

Read More