Friday Wod 7.6.18

5 Tough Sets Push Press x 5 Then Level 1 5 Rounds For Time 3 Wall Climbs 15 Box Jump Overs 24/20” Level 2 5 Rounds For Time 5 Wall Climbs 15 Box Jump Overs 30/24” Optional Work 3 Tough Sets Barbell Z-Press x 5 3 Tough Sets Half Kneeling Landmine Press x 10

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Thursday Wod 7.5.18

Every Minute On The Minute Deadlift Toes To Bar Mins 1-5 4 Reps of Each Mins 6-10 5 Reps Of Each Min 11-15 6 Reps of Each Continue Ascending By 1 Until You Can No Complete Finish Reps Within Minute Level 1 – 225/155# Level 2 – 275/155# Level 2+ – 315/205# Optional Work 3 […]

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Wednesday Wod 7.4.18

Limited July 4th Schedule Today 7AM, 8AM, and 9AM Only ”7/4/1776” For Time 7 Rounds 4 Power Cleans 17 Pushups Then 76 Wall Ball Shots 20/14# 242 Double Unders Level 1 – 155/105# Level 2 – 185/125# Level 2+ – 225/155#

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Tuesday Wod 7.3.18

3 Sets, Not For Time 100 Meters KB Front Rack Carry R-Arm 100 Meters KB Front Rack Carry L-Arm 1 Minute Plank Shoulder Taps 30 Seconds Half Kneeling Pallof Press R 30 Seconds Half Kneeling Pallof Press L Then Level 1 4 Rounds For Time 100′ DB Farmer Carry Lunge 30/20# 9 Handstand Pushups Level […]

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Monday Wod 7.2.18

15 Minutes E90 (10 Sets) 2 Position Clean Clean + Hang Clean No Drops Then Level 1 9 Minutes AMRAP 3 Strict Pull-ups 12 Kettlebell Swings 53/35# Level 2 9 Minutes AMRAP 5 Strict Pull-ups 12 Kettlebell Swings 70/53# Level 2+ 9 Minutes AMRAP 7 Strict Pull-ups 12 Kettlebell Swings 70/53# Optional Work 5 Tough […]

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Saturday Wod 6.30.18

In Partners, Complete 3 Rounds For Time Level 1 80 Double Unders 30 Push Press 115/75# Level 2 120 Double Unders 30 Shoulder To Overhead 135/95# Level 2+ 120 Double Unders 30 Shoulder To Overhead 185/125# Both Partners Perform All Double Unders Optional Work 4 Sets Half Kneeling Landmine Press x 6-8 4 Sets Half […]

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Friday Wod 6.29.18

Level 1 7 Rounds For Time 5 Pull-ups 7 Deadlifts 205/135# 12 Calorie Row Level 2 7 Rounds For Time 5/4 Muscle-Ups 7 Deadlifts 255/165# 12 Calorie Row Optional Work 10 Minutes EMOM Hang Clean x 1 Accumulate 5 Pegboard Ascents

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Thursday Wod 6.28.18

5 Tough Sets Overhead Squat x 3 Then 10 Minutes AMRAP 1-2-3-4-5-6…Reps Overhead Squat Toes To Bar Level 1 – 95/65# Level 2 – 115/75#

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Wednesday Wod 6.27.18

5 Tough Sets Bench Press x 3 Then All Levels 5 Minutes AMRAP Burpee Box Jump Overs 24/20” Optional Work 3 Tough Sets DB Overhead Tricep Extension x 10 3 Sets (For Efficiency of Movement) 500 Meter Ski Erg Resting 3 Minutes Between Bouts

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