Wednesday Wod 6.6.18

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

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Tuesday Wod 6.5.18

12 Minute To Build To a 5RM Bench Press Then at the 15 Minute Mark… Level 1 2 Rounds For Time 10 C2B Pull-ups 10 Ring Dips 120 Double Unders 40 Burpees (To Target) Level 2 2 Rounds For Time 10 Muscle-ups 120 Double Unders 50 Burpees (To Target) Level 2+ 2 Rounds For Time […]

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Monday Wod 6.4.18

5 Tough Sets Back Squat x 5 Then 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlift Dumbbell Front Squat Level 1 – 205/135# 45/30# Level 2 – 245/165# 45/30# Optional Work 3 Tough Sets Glute Ham Raise x 5 3 Tough Sets DB Bulgarian Split Squat x 5

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Saturday Wod 6.2.18

In Partners 20 Minutes AMRAP 1 Wall Ball Shot Run 100 Meters Partners Alternate Rounds Each Round, Add 1 Rep To Wall Ball Set Level 1 – 20/14# Level 2 – 30/20# Optional Work 5 Tough Sets Box Squat x 3

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Friday Wod 6.1.18

4 Rounds, Each For Time 50 Double Unders Row 500 Meters Rest 3-4 Minutes Between Bouts Treat These As Sprints Optional Work 5 Tough Sets Bench Press x 2

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Thursday Wod 5.31.18

Mobility Work Then 3 Rounds For Time 10 Deadlifts 15 Toes To Bar Rest 3 Minutes 3 Rounds For Time 10 Deadlifts 10 Toes To Bar Level 1 – 225/155#, 185/125# Level 2 – 275/185#, 225/155# Level 2+ – 315/205#, 275/185#

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Wednesday Wod 5.30.18

5 Tough Sets Strict Press x 5 Then Level 1 2 Rounds For Time 30 Push Press 115/75# 30 Bar Facing Burpees Level 2 2 Rounds For Time 30 Push Press 135/95# 30 Bar Facing Burpees Optional Work 4 Tough Sets/Side Single Arm DB Bent Over Row x 8 (Pull To Hip) Establish a Max […]

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Tuesday Wod 5.29.18

Level 1 On a Running Clock 0:00-10:00 10 Minutes AMRAP 12 Kettlebell Swings 53/35# 12 Box Jump Overs 24/20” 10:00-20:00 Establish a 1RM Hang Snatch Level 2 – Kettlebell Snatch 53/35# Level 2+ – Kettlebell Snatch 70/53# Optional Work 5 Tough Sets Muscle Snatch x 1 5 Tough Sets Snatch Pull x 3

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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!

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