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Sunday 11.27.16

Rest day. Enjoy!

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WOD Saturday 11.26.16

Level 1
With a Running Clock, In Partners
15 Minutes Establish a 1RM Power Snatch (VIDEO)
When The Clock Reaches 15:00…
4 Rounds For Time
Run 400 Meters (200 Meter Relay/Person)
25 Toes To Bar (VIDEO)
40 Overhead Squats 75/55# (VIDEO)
 
Level 2
With a Running Clock, In Partners
15 Minutes Establish a 1RM Power Snatch
When The Clock Reaches 15:00…
4 Rounds For Time
Run 400 Meters (200 Meter Relay/Person)
40 Toes To Bar
40 Overhead Squats 95/65#

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WOD Friday 11.25.16

Level 1
With a Running Clock
15 Minutes To Establish a 5 Rep Max Back Squat (VIDEO)
When The Clock Reaches 17:00…
4 Rounds For Time
100 Meter Suitcase Carry L-Arm 53/35#
12 L-Arm Overhead Walking Lunge 53/35#
100 Meter Suitcase Carry R-Arm 53/35#
12 R-Arm Overhead Walking Lunge 53/35#
 
Level 2
With a Running Clock
15 Minutes To Establish a 5 Rep Max Back Squat
When The Clock Reaches 17:00…
4 Rounds For Time
100 Meter Suitcase Carry L-Arm 70/53#
12 L-Arm Overhead Walking Lunge 70/53#
100 Meter Suitcase Carry R-Arm 70/53#
12 R-Arm Overhead Walking Lunge 70/53#
 
Optional Work
90 Seconds Max Muscle-Ups
Rest 90 Seconds
90 Seconds Max Handstand Pushups
Rest 90 Seconds
60 Seconds Max Muscle-ups
Rest 60 Seconds
60 Seconds Max Handstand Pushups
Rest 60 Seconds
30 Seconds Max Muscle-Ups
Rest 30 Seconds
30 Seconds Max Handstand Pushup

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Happy Thanksgiving

Happy Thanksgiving. We Are Closed.

Enjoy Your Day off!

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Wednesday WOD 11.23.16

Level 1
“12 Days of Thankfulness”
1 200 Meter Run
2 Wall Climbs (VIDEO)
3 Dumbbell Thrusters 30/20#
4 Burpees (To Target) (VIDEO)
5 DB Push Press 30/20#
6 Pull-ups (VIDEO)
7 Kettlebell Swings 53/35# (VIDEO)
8 1-Arm DB (VIDEO) OR KB (VIDEO) Snatch 55/30# (4/arm)
9 Toes To Bar (VIDEO)
10 DB Walking Lunge
11 Pushups (VIDEO)
12 DB Manmakers 30/20#
 
Level 2
“12 Days of Thankfulness”
1 200 Meter Run
2 Wall Climbs
3 Dumbbell Thrusters 45/30#
4 Burpees (To Target)
5 Handstand Pushups (VIDEO)
6 Pull-ups
7 Kettlebell Swings 53/35#
8 1-Arm DB OR KB Snatch 70/45# (4/arm)
9 Toes To Bar
10 DB Walking Lunge
11 Ring Dips (VIDEO)
12 DB Manmakers 45/30#

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Tuesday WOD 11.22.16

Level 1
4 Rounds
3 Minutes AMRAP 18-12-6 Reps
Thruster 85/60# (VIDEO)
Bar Facing Burpee (VIDEO)
Rest 3 Minutes Between Rounds
 
Level 2
5 Rounds
3 Minutes AMRAP 21-15-9 Reps
Thruster 95/65#
Bar Facing Burpee
Rest 3 Minutes Between Rounds
 
Optional Work
Build To Your Heaviest 100′ Farmers Carry
Then 3x Prone Chinese Plank x 60 Seconds
Rest 60 Seconds

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Monday WOD 11.21.16

Level 1
Deadlift 5-5-3-3-3 Reps
Then 5 Rounds For Time
9 Deadlifts 225/155# (VIDEO)
50 Double Unders (VIDEO)
 
Level 1
Deadlift 5-5-3-3-3 Reps
Then 5 Rounds For Time
9 Deadlifts 275/185#
50 Double Unders
 
Optional Work
3x 100′ Prowler Sprint
(Use a Heavy Weight You Can Keep Moving)
Then 5 Minutes AMRAP
Legless Rope Climb 15′

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Sunday 11.20.16

Rest day. Enjoy!

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Friday WOD 11.18.16

Level 1
Every 5 Minutes For 30 Minutes (6 Sets)
Row 20/16 Calories
25 Wall Ball Shots 20/14# (VIDEO)
20 Front Reverse Alternating Lunges 95/65#
(Goal Is 4 Minutes or less per round)
 
Level 2
Every 5 Minutes For 30 Minutes (6 Sets)
Row 30/25 Calories
25 Wall Ball Shots 30/20#
20 Front Rack Reverse Alternating Lunges 135/95#
(Goal Is 4 Minutes or less per round)
 
Optional Work
*Best Done Before Above Conditioning*
3x
100 Meter Single Arm KB Front Rack Carry
Rest 60 Seconds
100 Meter Single Arm KB Front Rack Carry
Rest 60 Seconds
(Weak Side first, Free Arm At Side)
Then Spend 10-15 Minutes Working On
Sandbag Clean and Press

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Thursday WOD 11.17.16

Level 1
10 Minutes EMOM
Min 1 – 5-7 Kipping Handstand Pushups
Min 2 – 10 Ab Rollouts
(Goal Here is Practicing Efficiency)
Then 12 Minutes AMRAP
10 Shoulder To Overheads 115/75#
12 Pull-ups (VIDEO)
40 Double Unders (VIDEO)
 
Level 2
10 Minutes EMOM
Min 1 – 5-7 Kipping Handstand Pushups
Min 2 – 10 Ab Rollouts
(Goal Here is Practicing Efficiency)
Then 12 Minutes AMRAP
10 Shoulder To Overheads 135/95#
5 Bar Muscle-Ups
40 Double Unders

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Wednesday WOD 11.16.16

Levels 1 and 2
7 Sets Building:
1 Hang Snatch (VIDEO) + 1 Pause Snatch
Then 5 Tough Sets Of:
Box Squat x 5
 
Optional Work
5 Sets of:
4 Position Halting Snatch Deadlift
3 FULL SECONDS Pause at:
2” Off floor, Below Knee, Above Knee, Mid Thigh
(Ideally, These Should Be Heavy w/ Excellent Form)
Then 3 Tough Sets Of:
Sandbag Squat x 10

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Tuesday WOD 11.15.16

Levels 1 and 2
15 Minutes To Establish A:
5 Rep Max Supinated Grip Weighted Strict Pull-up
Then 8 Rounds of:
150′ Harness Sled Sprint
Rest As Needed Between Bouts
 
Optional Work
4 Rounds Of:
Row 750 Meters (Each At Your 1000 Meter Pace)
Rest 2 Minutes Between Bouts
Then 5 Rounds For Time
50′ Handstand Walk
10 Alternating Pistol Squats

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Monday WOD 11.14.16

Level 1
Romanian Deadlift
5-5-3-3-3 Reps
Then 7 Rounds For Time
10 Deadlifts 205/135# (VIDEO)
12 Pushups (VIDEO)
 
Level 2
Romanian Deadlift
5-5-3-3-3 Reps
Then 7 Rounds For Time
10 Deadlifts 245/165#
12 Ring Dips (VIDEO)
 
Optional Work
Build To a 1RM Single Arm Push Press
(Establish Weak Side 1st)
Then 2 Tough Sets Of:
100′ Overhead Yoke Carry

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Sunday 11.13.16

Rest day. Enjoy!