Saturday Wod 11.25.17

In Partners, For Time 50 Deadlifts 50′ Synchro Overhead Plate Lunge 40 Deadlifts 40′ Synchro Overhead Plate Lunge 30 Deadlifts 30′ Synchro Overhead Plate Lunge 20 Deadlifts 20′ Synchro Overhead Plate Lunge 10 Deadlifts 10′ Synchro Overhead Plate Lunge Level 1 – 205/135# Level 2 – 255/165# Both Levels Use 45/25# for Plates

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Friday Wod 11.24.17

5 Tough Sets Bench Press x 3 Then 4 Rounds For Time 12 DB Hang Squat Cleans 15 Deficit Pushups (Using DB’s) 20 Box Jump Overs 24/20” Level 1 – 30/20# Level 2 – 45/30# Optional Work 10 Minutes EMOM Perform a # of Bar Muscle-ups You Can Sustain Each Minute 3 Sets Ring Dip […]

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Thursday 11.23.17

Thanksgiving! Gym is Closed Today. Enjoy Time with Friends and Family, and if you came yesterday, eat enough to recover!

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Wednesday Wod 11.22.17

Level 1 “12 Days of Thankfulness” 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# Level […]

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Tuesday Wod 11.21.17

Levels 1 and 2 4 Tough Sets Supinated Grip Bent Over Row x 8 Then 9 Minutes AMRAP 30 Wall Ball Shots 20/14# 60 Double Unders Optional Work Accumulate 15 Rope Climbs (Perform As Many As You Can Legless) 3 Sets L-Sit x 30 Seconds Rest 120 Seconds Ab Rollout x 10 Rest 120 Seconds

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Monday Wod 11.20.17

Levels 1 and 2 20 Minutes EMOM Minutes 1-5 Press In Snatch x 3 Minutes 6-10 Snatch Balance x 2 Minutes 11-20 Pause Snatch x 1 Then 5 Tough Sets Back Squat x 3-4 Optional Work 3 Tough Sets Barbell Hip Thrust x 6-8 5 Tough Sets Snatch Pull x 3

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Saturday Wod 11.18.17

Level 1 In Partners, For Time Buy In: 60 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 30/20# Run 400 Meters Level 2 In Partners, For Time Buy In: 80 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 45/30# Run 400 Meters

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Friday Wod 11.17.17

5 Rounds For Time 20 Farmer Carry Lunge 20 Burpees (To Target) 20 DB Snatch Rest 2 Minutes Between Rounds Level 1 – 30/20#, 45/30# Level 2 – 45/30#, 70/45# Optional Work 10-15 Minutes Handstand Walk Practice (If You Are Poficient At this, Try Throwing In Some Obstacles to Navigate) Build To A Max Load […]

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