Friday Wod 1.5.18

Levels 1 and 2 Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Rest Until Recovered Then 3 Sets Not For Time 15-20 GHD Sit-ups 1 Minute Reverse Snow Angel 1 Minute Suitcase Carry/Side 70/53# 1 Minute Nose-To-Wall Handstand Hold

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Thursday Wod 1.4.17

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 50-40-30-20-10 Reps For Time Wall Ball Shot 20/14# Double Under Level 2 Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – […]

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Wednesday Wod 1.3.18

5 Tough Sets Jerk x 3 Pause a Full 2 Seconds In Bottom of 1st Jerk Then Level 1 5 Rounds For Time 9 Handstand Pushups 15 Toes To Bar 21 Kettlebell Swings 53/35# 15 Minute Time Cap Level 2 5 Rounds For Time 12 Handstand Pushups 15 Toes To Bar 21 Kettlebell Snatches 53/35# […]

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Tuesday Wod 1.2.18

Levels 1 and 2 With a 16 Minute Running Clock 8 Minutes EMOM Dip Snatch x 1 8 Minutes EMOM Hang Snatch x 1 (Start From Mid Thigh) Goal Is To Build Across All 16 Lifts 5 Tough Sets Front Squat x 5 @33X1 Optional Work 3 Sets Glute Ham Raise x 12-15 Perform These […]

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Monday Wod 1.1.18

New Years Day Workout, 10AM Class Only! In Partners, Complete Each of The 4 Stations Together Station #1 4 Minutes AMRAP 200 Meter Run 18 KB Swings 53/35# Rest 1 Minute Station #2 4 Minutes AMRAP 20/15 Calorie Row 18 DB Push Press 45/35# Rest 1 Minute Station #3 4 Minutes AMRAP 20/15 Calorie Assault […]

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Saturday Wod 12.30.17

Level 1 In Partners, For Time 50-40-30-20-10 Reps For TIme Front Squat 135/95# Russian Swing 70/53# After Finishing Each Set of 50,40,30,20,10 Perform 10 Synchronized Renegade Rows 30/20# Level 2 Follow Rep Scheme Using The Following Loads Front Squat – 165/110# Russian Swing – 106/70# Renegade Row – 45/30#

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Friday Wod 12.29.17

Level 1 3 Rounds For Time Run 1200 Meters 3 Rope Climbs 15′ Level 2 3 Rounds For Time Run 1200 Meters 5 Rope Climbs 15′ Optional Work Build To a Heavy 3-Rep Back Squat 3 Tough Sets Barbell Hip Thrust x 10

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Thursday Wod 12.28.17

Establish a 1RM Strict Press Then Level 1 15 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – 8 Toes To Bar Min 3 – 8 Strict Handstand Pushups Level 2 15 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – 12 Toes To Bar Min 3 […]

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Wednesday Wod 12.27.17

800 Meter Run Time Trial Rest as Needed To Recover Level 1 21-18-15-12 Reps For Time Power Clean 135/95# Pushup Level 2 21-18-15-12 Reps For Time Power Clean 165/110# Ring Dip Optional Work Accumulate 30 Muscle-ups Ideally In As Few Sets As Possible Accumulate 3 Minutes Hollow Hold Or 90 Seconds L-Sit

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