Wednesday Wod 1.17.18

6 Minutes EMOM Tall Jerk x 2 Then 5 Tough Sets Split Jerk x 2 Then 5 Minutes AMRAP 10 Push Press 15 Calorie Row Level 1 – 75/55# Level 2 – 115/75# Record Total Reps Optional Work Crossover Symmetry Warm-up and Recovery 2 Sets 1 Minute Wall Slides(In Wall Sit)

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Tuesday Wod 1.16.18

Levels 1 and 2 15 Minutes EMOM Hang Snatch x 2 1st – Mid Thigh, 2nd – Above Knee Then 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Barbell Hip Thrusts x 10 3 Tough Sets Snatch Grip Romanian Deadlift x 10

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Monday Wod 1.15.18

Schedule Reminder. There will be no 5:30am or 6:30pm classes today, all other classes will resume as usual. Level 1 6 Rounds For Time 12 C2B Pull-ups 10 DB Burpee Step-Overs 30/20# 1 Minute Handstand Hold 20 Wall Ball Shots 20/14# Level 2 6 Rounds For Time 4 Muscle-ups 10 DB Burpee Step-Overs 45/30# 50′ […]

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Saturday Wod 1.13.18

Level 1 2 Rounds, Each For Total Reps 2 Minutes Row For Calories 2 Minutes Overhead Plate Lunge 45/35# 2 Minutes Pull-ups 2 Minutes DB Thruster 45/30# Rest 1 Minute Level 2 2 Rounds, Each For Total Reps 2 Minutes Row For Calories 2 Minutes Overhead Plate Lunge 65/45# 2 Minutes C2B Pull-ups 2 Minutes […]

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Friday Wod 1.12.18

Levels 1 and 2 Open Workout 17.1 10 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 20 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 30 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 40 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 50 DB Snatches 50/35# 15 Burpee Box Jump […]

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Thursday Wod 1.11.18

Level 1 Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 10-12 Alternating Pistol Squats 2nd Interval – 20 Seconds False Grip Hold + 5 Kip Swings Then 2 Rounds For Time 30 Kettlebell Swings 53/35# 20 Goblet Carry Walking Lunges 53/35# Run 400 Meters Level 2 Every 90 Seconds For 15 […]

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Wednesday Wod 1.10.18

Levels 1 and 2 5 Tough Sets Jerk x 3 Pause a Full 2 Seconds Receiving 1st Jerk Then 9 Minutes AMRAP 9 Clusters 95/65# 15 Pull-ups Optional Work 2 Sets 1 Minute Bear Hug Sandbag Carry 150/100# 3 Tough Sets DB Z-Press x 5

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Tuesday Wod 1.9.18

Levels 1 and 2 15 Minutes E90 (10 Sets) Hang Clean x 2 Then 5 Tough Sets Back Squat x 5 @33X1 Optional Work 3 Rounds For Time 30 Second L-Sit Row 20 Calories Ski Erg 20 Calories 40 Double Unders

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Monday Wod 1.8.18

Level 1 25 Minutes AMRAP 10 Deadlifts 225/155# 10 Push Press 45/30# Row 500 Meters or Assault Bike 1.2 Miles Rest 1 Minute Level 2 25 Minutes AMRAP 10 Deadlifts @1.5x Bodyweight 10 DB Push Press 55/35# Row 500 Meters or Assault Bike 1.2 Miles Rest 1 Minute Optional Work 3 Tough Sets Strict Weighted […]

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