Saturday WOD 12.31.16

New Years Eve – Normal Schedule 8am, 9am (Free Class), and 10am Level 1 4 Rounds 1 Minute At Each Exercise For Max Reps Power Clean 135/95# Toes To Bar DB Reverse Lunges 45/30# 10 Meter Shuttle Sprint 5th Minute Rest Level 2 4 Rounds 1 Minute At Each Exercise For Max Reps Power Clean […]

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Friday WOD 12.30.16

Level 1 Establish a 1RM Back Squat Then For Time 50 Thrusters 75/55# 50 Burpees (To Target) 25 Calorie Row   Level 2 Establish a 1RM Back Squat Then For Time 50 Thrusters 95/65# 50 Burpees (To Target) 25 Calorie Row

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Thursday WOD 12.29.16

Level 1 15 Minutes AMRAP 5 Strict Pull-ups 5 Strict Ring Dips 15 Box Jump Overs 24/20” 15 Kettlebell Swings 53/35#   Level 2 15 Minutes AMRAP 5 Weighted Strict Pull-ups 35/30# 5 Weighted Strict Ring Dips 35/20# 15 Box Jump Overs 24/20” 15 Kettlebell Swings 70/53# For the Pull-ups and Dips, use a DB

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Wednesday WOD 12.28.16

Level 1 and 2 20 Minutes To Build to a 1RM Clean and Jerk Then 15 Minutes EMOM 3 Clean and Jerks @65-70% of Above 1RM   Optional Work 4 Tough Sets of: Clean Deadlift x 3 (Do These Slow and Controlled Practicing Position) Then 3 Rounds For Time 100 Feet Handstand Walk 30 Seconds […]

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Tuesday WOD 12.27.16

Levels 1 and 2 Build To a 1RM Front Squat Then “Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups   Optional Work 4 Tough Sets of: Supinated Grip Barbell Row x 8 Then 4 Max Effort Sets Of: 1 Minute Assault Bike Sprint For Calories

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Monday WOD 12.26.16

Today’s Modified Schedule 9am, 12pm, 3:30pm, 5:00pm, 6:30pm Levels 1 and 2 50-40-30-20-10 Reps For Time Wall Ball Shot 20/14# Double Under Rest Exactly 3 Minutes Then 5 Minutes To Establish a 1RM Hang Snatch   Optional Work Build To a 1RM Sandbag Strict Press Then Build To a 3 RM 1-Arm Strict Press (Weak […]

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Saturday WOD 12.17.16

Level 1 Weighted Strict Pull-up 5-5-5-5-5 Reps Then In Partners, 3 Rounds For Time 40 Pull-ups 40 Overhead Reverse Alternating Lunges 95/65#   Level 2 Weighted Strict Chest-2-Bar Pull-up 5-5-5-5-5 Reps Then In Partners, 3 Rounds For Time 20 Muscle-Ups 40 Overhead Reverse Alternating Lunges 135/95#

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