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Saturday Wod 6.10.17

Spring Fling
No Class Workout Programmed For Today

If You Are Not Competing, Come Cheer Everyone on!

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Friday Wod 6.9.17

Levels 1 and 2
“Jackie”
For Time
Row 1000 Meters
50 Thrusters 45/35#
30 Pull-ups

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Thursday Wod 6.8.17

Reminder – There will be no scheduled classes for this Saturday to accommodate the Spring Fling

18 Minutes EMOM
Min 1 – 15′ Rope Climbs
Min 2 – Hand Release Pushups
Min 3 – Hang Power Clean

Record Max Reps
For Each Movement

Level 1 – 115/75#
Level 2 – 135/95#

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Wednesday Wod 6.7.17

Reminder – There will be no scheduled classes for this Saturday to accommodate the Spring Fling

20 Minutes To Establish a 1RM
Front Squat
Then
3 Rounds For Time
25 Russian Swings
40 Feet L-Arm Overhead DB Lunge
40 Feet R-Arm Overhead DB Lunge

Level 1 – 70/53#, 45/30#
Level 2 – 106/70#, 70/45#

Optional Work
7 Sets of
Clean x 1 @80-85% of 1RM
Resting 2 Minutes Between

3 Sets of
Clean Grip Romanian Deadlift x 5

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Tuesday Wod 6.6.17

Reminder – There will be no scheduled classes for this Saturday to accommodate the Spring Fling

15 Minutes To Establish a 1RM
Strict Press
Then
4 Rounds For Time
Run 400 Meters
14 Ring Rows (L2 – 7 Muscle-Ups)
14 Toes To Bar

Optional Work
5 Sets of
Handstand Walk x 30-50′

3 Sets of
Supinated Grip Barbell Row x 10

3 Sets of
YTA x 10 (10 At Each)

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Monday Wod 6.5.17

Reminder – There will be no scheduled classes for this Saturday to accommodate the Spring Fling

Establish a Max Unbroken Set
Pull-up
Then
12 Minutes AMRAP
9 Deadlifts
15 Bar Facing Burpees

Level 1 – 225/155#
Level 2 – 275/185#

Optional Work
7 Sets of
Snatch x 1 @80-85% of 1RM
Resting 2 Minutes Between

3 Sets of
Good Morning x 8-10

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Sunday 6.4.17

Rest day, enjoy!

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Saturday Wod 6.3.17

In Partners, Complete For Time
60-50-40 Reps For Time
Shoulder To Overhead
Toes To Bar

Level 1 – 115/75#
Level 2 – 135/95#

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Friday Wod 6.2.17

20 Minutes To Build To a 1RM
Snatch
Then
9 Minutes AMRAP
10 Kettlebell Swings (American)
10 Goblet Squats
10 L-Arm Suitcase Lunges
10 R-Arm Suitcase Lunges

Level 1 – 53/35#
Level 2 – 70/53#

Optional Work
3 Tough Sets
Barbell Hip Thrusts x 10

3 Tough Sets of
Glute Ham Raise x 6-8

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Thursday Wod 6.1.17

Levels 1 and 2
12 Minutes EMOM
Min 1 – 15′ Rope Climb x 1-2
Min 2 – 30 Seconds Handstand Hold (Free or Wall)

Then For Time

50 Burpee Box Jump Overs 24/20”

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Wednesday Wod 5.31.17

20 Minutes To Establish a 1 Rep Max
Back Squat
Then
4 Rounds, Each For Time
18 Thrusters
18/15 Calories Assault Bike
Rest 3 Minutes

Record Each Split Time

Level 1 – 75/55#
Level 2 – 95/65#

Optional Work
3 Sets of
Bench Press x 5

3 Tough Sets of
Supinated Grip Bent Over Row x 6-8

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Tuesday Wod 5.30.17

12 Minutes EMOM (AMRAP)
Min 1 – 50 Seconds Double Unders
Min 2 – 45 Seconds Row For Calories
Min 3 – Dumbbell Snatch
Min 4 – Rest

Level 1 – 45/30#
Level 2 – 70/45#

Today We will spend extra time warming up and
mobilizing from yesterdays workout

Optional Work
3 Sets of
IYT’s x 10
(Using 45 Degree Incline Bench, 10 at Each)

4 Sets of
GHD Sit-ups x 15-20
(If this Rep Range is Easy for You, Add Weight)

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Monday Wod 5.29.17

Today’s Memorial day schedule will be modified to the Following:
9AM and 10:30AM Classes Only

“Murph”
For Time
Run 1 Mile
100 Pull-ups
200 Pushups
300 Air Squats
Run 1 Mile

Runs must be completed without partitioning
Reps May Be Partitioned

If you performed this last year with a partner, perform it this year individually!

If You Have a 20# Vest, Wear it!

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Sunday 5.28.17

Rest day, enjoy!