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Wednesday Wod 7.12.17

Level 1
Weighted Strict Pull-up x 2
Then
2 Rounds For Time
20 Deadlifts 225/155#
40 Bar Facing Burpees

 

Level 2
Weighted Strict Pull-up x 2
Then
2 Rounds For Time
20 Deadlifts 275/185#
40 Bar Facing Burpees

 

Optional Work
4 Sets
Good Morning x 8

2 Sets
Reverse Hyper x 15

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Tuesday Wod 7.11.17

Levels 1 and 2
15 Minutes EMOM
Pause Clean + Jerk
Then
4 Tough Sets
Back Squat x 8

 

Optional Work
4 Sets
Clean Grip Romanian Deadlift x 8

3 Sets
Barbell Hip Thrust x 10

3 Sets
Glute Ham Raise x 5-6

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Monday Wod 7.10.17

Level 1
5 Sets
Bench Press x 5
Try To Increase From 6/12
Then
5 Rounds for Time
10 C2B Pull-ups
10 Box Jump Overs 24/20”

 

Level 2
5 Sets
Bench Press x 5
Try To Increase From 6/12
Then
5 Rounds for Time
5 Bar Muscle-Ups
10 Box Jump Overs 30/24”

 

Optional Work
3 Sets
Spainted Grip Bent Over Row x 10

 

3 Sets
Ring Dip x Max Unbroken Reps @12X2
(2 Seconds Pause Bottom And Top)

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Sunday 7.9.17

Rest Day, Enjoy!

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Saturday Wod 7.8.17

Level 1
In Partners, Complete For Time
40/30 Calories Assault Bike (Split at 20/15)
50 DB Thrusters 30/20#
20 Strict Pull-ups
60 Pull-ups
50 DB Thrusters 30/20#
40/30 Calories Assault Bike (Split at 20/15)

Level 2
In Partners, Complete For Time
50/40 Calories Assault Bike (Split at 20)
50 DB Thrusters 45/30#
40 Strict Pull-ups
80 C2B Pull-ups
50 DB Thrusters 45/30#
50/40 Calories Assault Bike (Split at 20)

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Friday Wod 7.7.17

Level 1
20 Minutes AMRAP
Run 200 Meters
10 Russian Swings 70/53#
40′ Goblet Carry Lunge 70/53#

Level 2
20 Minutes AMRAP
Run 200 Meters
10 Russian Swings 106/70#
40′ Goblet Carry Lunge 106/70#

Optional Work
15 Minutes EMOM
1 Clean Pull + 1 Clean
Start Light and Build

5 Sets
Halting Clean Deadlift x 3
Pause Mid Thigh 3 Seconds Each Rep

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Thursday Wod 7.6.17

Level 1
15 Minutes EMOM
Min 1 – Supinated Grip Bent Over Row x 6
Min 2 – Double Under x 30
Min 3 – 30 Seconds Handstand Hold
Then
12 Minutes EMOM
Min 1 – 15 Push Press 95/65#
Min 2 – 45 Seconds Max Calorie Row

Level 2
15 Minutes EMOM
Min 1 – Supinated Grip Bent Over Row x 6
Min 2 – Double Under x 40-50
Min 3 – 40′ Handstand Walk
Then
12 Minutes EMOM
Min 1 – 12 Push Press 135/95#
Min 2 – 45 Seconds Max Calorie Row

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Wednesday Wod 7.5.17

Levels 1 and 2
15 Minutes EMOM
Pause Snatch x 1
Then
5 Tough Sets
Front Squat x 3

 

Optional Work
5 Sets
Snatch Pull x 3 @105-110% or 1RM

 

3 Sets
Snatch Grip Romanian Deadlift x 5

 

3 Sets
DB Bulgarian Split Squat x 5 @30X1

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Tuesday 7.4.17

Today’s July 4th Limited Schedule Is As Follows:
8AM, 9AM, and 10AM

 

Levels 1 and 2
“Nutts”
For Time
10 Handstand Pushups (Strict If You Can)
15 Deadlifts 250/165#
25 Box Jumps 30/24”
50 Pull-ups
100 Wall Ball Shots 20/14#
200 Double Unders
Run 400 Meters Carrying 45/25# Plate

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Monday Wod 7.3.17

Levels 1 and 2
4 Tough Sets
Bench Press x 8
Then
3 Rounds For Time
25 Burpees (To Target)
15 Toes To Bar

 

Optional Work
*Can be done before or after above work*
10 Minutes EMOM
Min 1 – 30 Seconds Max Muscle-ups
Min 2 – 30 Seconds Hollow Rocks

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Sunday 7.2.17

Rest Day, Enjoy!

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Saturday Wod 7.1.17

In Partners, 4 Rounds For Time
100 Double Unders
100′ Synchro Overhead Plate Lunge 45/25#
200 Meter Plate Run 45/25#

 

5 Burpee Penalty For Both Partner If Plate
Touches Ground During Lunges and/or Run

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Friday Wod 6.30.17

Level 1
24 Minutes AMRAP
8 Pull-ups
8 Pushups
15 Push Press 95/65#
15 Front Squats 95/65#
Rest 1 Minute

 

Level 2
24 Minutes AMRAP
4 Muscle-Ups
15 Push Press 135/95#
15 Front Squats 135/95#
Rest 1 Minute

 

Optional Work
3 Sets
Single Arm Barbell Strict Press x 3
(Focus on Midline Control)

3 Sets
Staggered Stance Single Leg Good Morning x 6-8

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Thursday Wod 6.29.17

Level 1
15 Minutes EMOM
Min 1 – 30 Seconds Handstand Hold
Min 2 – 20 Seconds Hollow Rocks
Min 3 – 30 Unbroken Double Unders
Then
21-15-9 Reps For Time
Calorie Assault Bike
Burpee Box Jump Over 24/20”

 

Level 2
15 Minutes EMOM
Min 1 – 30-50′ Handstand Walk
Min 2 – 30 Seconds Hollow Rocks
Min 3 – 50 Unbroken Double Unders
Then
21-15-9 Reps For Time
Calorie Assault Bike
Burpee Box Jump Over 24/20”