Tuesday Wod 3.13.18

Level 1 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 115/75# Min 2 – 10 Toes To Bar Min 3 – 15 Russian Swings 70/53# Level 2 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 155/105# Min 2 – 12 Toes To Bar Min 3 – 15 Russian Swings […]

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Monday Wod 3.12.18

Establish a 3 Rep Max Weighted Strict Pull-up Then Level 1 5 Rounds For Time 7 Clean and Jerks 135/95# 7 Pull-ups Level 2 5 Rounds For Time 7 Clean and Jerks 165/110# 7 Chest-2-Bar Pull-ups Optional Work 3 Sets, Not For Time Rope Climb x 3-5 (Select Reps Based off Ability) Barbell Z-Press x […]

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Saturday Wod 3.10.18

In Partners 16 Minutes AMRAP 1-2-3-4-5-6-7-8…Reps Burpee DB Thruster Level 1 – 30/20# Level 2 – 45/30# Partners Alternate Rounds Ascending By 1 Rep For 16 Minutes

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Saturday WOD 3.10.18

A. Build To A 2 Rep Max Thruster (Taken From Rack is Ok)   B. Build To a 5 Rep Max Strict Weighted Pull-up   C. With a Running Clock Every 90 Seconds Deadlift Power Clean Shoulder To Overhead 135/95# 1st Interval – Start at 1 Rep of Each 2nd Interval – 2 Reps of […]

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Friday Wod 18.3

Open 18.3 2 rounds for time of: 100 Double Unders 20 overhead squats 115/80# 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups Time cap: 14 minutes My thoughts are the double unders are going to take a toll on your lower legs guys so […]

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Friday Wod 3.9.18

Open 18.3 2 rounds for time of: 100 Double Unders 20 overhead squats 115/80# 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups Time cap: 14 minutes

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Thursday Wod 3.8.18

A. 3 Rounds, Not For Time 60 Double Unders 100′ Suitcase Carry (100/70#) 12-15 V-Ups 10-15 Kipping Handstand Pushups 12 Box Jump Overs 24/20” 10 Front Squats 135/95# B. Spend 20 Minutes Smashing Lower Body Muscle Spend 10-15 Minutes Smashing Upper Body Muscle

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Thursday Wod 3.8.18

Reminder – Evening classes are modified to the following: 4PM – Class 5PM – 18.3 Announcement 6PM – Class After the open is over, normal Thursday night scheduling will resume 15 Minutes Movement/Skill Practice Use this time to practice movements that you know you need work in. (Double Unders, Oly Lifts, Pull-ups…) Then For Time […]

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