Wednesday Wod 6.6.18

A. 5 Sets Split Jerk x 3 B. 12 Minutes AMRAP 10 DB Push Press 25′ L-Arm Overhead DB Lunge 25′ R-Arm Overhead DB Lunge 20 Toes To Bar Use 45/30# C. Immediately Upon Finishing 12 Minutes To Establish A 1 Rep Max Hang Clean D. 2 Sets GHD Sit-up x 15-25 Reps 2 Sets […]

Read More

Tuesday Wod 6.5.18

A. 12 Minute To Build To a 5RM Bench Press Then at the 15 Minute Mark… B. 2 Rounds For Time 20 Muscle-ups 120 Double Unders 60 Burpees (To Target) C. 3 Sets Ring Dip x Max Reps (Hold 3 Full Seconds At Bottom + Top) 3 Sets False Grip Strict Pull-up x Max Reps

Read More

Monday Wod 6.4.18

A. 5 Tough Sets Back Squat x 5 B. 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlift 275/185# Dumbbell Front Squat 45/30# C. 3 Tough Sets Glute Ham Raise x 5 3 Tough Sets DB Bulgarian Split Squat x 5

Read More

Wednesday Wod 5.30.18

A. 5 Tough Sets Strict Press x 5 B. Establish a Max Load 50′ Front Rack Yoke Carry C. 2 Rounds For Time 30 Push Press 135/95# 30 Bar Facing Burpees D. 4 Tough Sets/Side Single Arm DB Bent Over Row x 8 (Pull To Hip)

Read More

Tuesday Wod 5.29.18

A. On a Running Clock 0:00-10:00 10 Minutes AMRAP 12 Kettlebell Snatch 70/53# 12 Box Jump Overs 24/20” 10:00-20:00 Establish a 1RM Hang Snatch B. 5 Tough Sets Muscle Snatch x 1 5 Tough Sets Snatch Pull x 3

Read More

Monday 5.28.18

Memorial Day Scheduling Reminder. 8AM, 9:30AM, 11AM Classes Only Today “Murph” For Time Run 1 Mile 100 Pull-ups 200 Pushups 300 Air Squats Run 1 Mile No Time Cap Whichever Version of This You Did Last Year Do The Next Step Harder This Year!

Read More