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Saturday Wod 5.13.17

Level 1
In Partners, 15 Minutes AMRAP
16 Synchronized Front Rack Lunge 53/35# (Single Carry)
30 DB Thrusters 30/20#
40 Pull-ups

Level 2
In Partners, 15 Minutes AMRAP
16 Synchronized Front Rack Lunge 73/53# (Single Carry)
30 DB Thrusters 45/30#
14 Muscle-Ups

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Friday Wod 5.12.17

Level 1
10 Minutes EMOM
Deadlift x 3 @80-85% of 1 Rep Max
Then For Time
3 Rounds For Time
Run 400 Meters
20 Russian Swings 70/53#

Level 2
10 Minutes EMOM
Deadlift x 3 @80-85% of 1 Rep Max
Then For Time
3 Rounds For Time
Run 400 Meters
20 Russian Swings 106/70#

Optional Work
5 Rounds For Time
10 Handstand Pushups (Ideally Strict)
50′ Handstand Walk

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Thursday Wod 5.11.17

Level 1
12 Minutes EMOM
Min 1 – 15′ Rope Climb x 1
Min 2 – 30 Double Unders
Then
10 Minutes EMOM
Min 1 – Max DB Snatch 55/35#
Min 2 – Max Calorie Assault Bike

Level 2
12 Minutes EMOM
Min 1 – 15′ Rope Climb x 2
Min 2 – 40 Unbroken Double Unders
Then
10 Minutes EMOM
Min 1 – Max DB Snatch 70/45#
Min 2 – Max Calorie Assault Bike

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Wednesday Wod 5.10.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Strict Press x 2
Then
20 Minutes To Perform
5 Tough Sets of:
Front Squat x 3

Optional Work
3 Tough Sets
Barbell Hip Thrust x 10

3 Tough Sets of:
10 Lunge Steps L-Shoulder Sandbag Carry
10 Lunge Steps R-Shoulder Sandbag Carry
Select a Load That Challenges You On Each Set

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Tuesday Wod 5.9.17

Level 1
4 Rounds, Each For Time
12 Burpee Box Jump Overs 24/20”
16 Pull-ups
24 Calorie Row
Rest 4 Minutes

Level 2
4 Rounds, Each For Time
16 Burpee Box Jump Overs 24/20”
20 C2B Pull-ups
28 Calorie Row
Rest 4 Minutes

Optional Work
3 Sets
Max Unbroken Strict Ring Dip @02X2
(2 Seconds Pause Bottom and Top)

3 Tough Sets
Supinated Grip Strict Pull-up x 5

Accumulate 2 Minutes
L-Sit
In as Few Sets As Possible

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Monday Wod 5.8.17

CUPPING FUNRAISER

9-11am and 3-5pm TODAY!
14 Minutes E120 (7 Sets)
1 Hang Clean (Just Below Knee) + 1 Clean
Then
10-9-8-7-6-5-4-3-2-1 Reps For Time
Front Squat
Toes To Bar

Level 1 – 135/95#
Level 2 – 185/125#

 

Optional Work
5 Tough Sets
Halting Clean Deadlift x 3
Come Up To Knee and Pause 3 Full Seconds, Return To Floor

3 Tough Sets
Press in Clean x 5

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Sunday 5.7.17

Rest Day, Enjoy!

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Saturday Wod 5.6.17

Level 1
4 Rounds For Time
Run 400 Meters (Together)
20 Partner Synchronized Renegade Rows 30/20#
30 Overhead Squats 75/55#

Level 2
4 Rounds For Time
Run 400 Meters (Together)
20 Partner Synchronized Renegade Rows 45/30#
30 Overhead Squats 95/65#

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Friday Wod 5.5.17

Level 1
10 Minutes EMOM
Deadlift x 3 @75-80% of 1 Rep Max
Then For Time
25 Deadlifts 185/125#
10 Ring Rows + Ring Dips
20 Deadlifts 185/125#
8 Ring Rows + Ring Dips
15 Deadlifts 185/125#
6 Ring Rows + Ring Dips
10 Deadlifts 185/125#
4 Ring Rows + Ring Dips
5 Deadlifts 185/125#
2 Ring Rows + Ring Dips

Level 2
10 Minutes EMOM
Deadlift x 3 @75-80% of 1 Rep Max
Then For Time
25 Deadlifts 225/155#
10 Muscle-Ups
20 Deadlifts 225/155#
8 Muscle-Ups
15 Deadlifts 225/155#
6 Muscle-Ups
10 Deadlifts 225/155#
4 Muscle-Ups
5 Deadlifts 225/155#
2 Muscle-Ups

Optional Work
3 Sets of
Shoulder Sandbag Lunge 40′
L-Shoulder 40′ + R-Shoulder 40′ = 1 set

3 Sets of:
150′ Sandbag Carry (Bear hug)
Go Heavy and Hang on!

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Thursday Wod 5.4.17

Level 1
12 Minutes EMOM
Min 1 – 15 Seconds L-Sit
Min 2 – 15 Second Nose-Wall-Handstand Hold
Min 3 – Bar Kip Swings x 3 + Hips To Bar x 3
Then
18-15-12-9-6-3 Reps For Time
Toes To Bar
Push Press 115/75#

Level 2
12 Minutes EMOM
Min 1 – 20 Seconds L-Sit
Min 2 – 25 Second Nose-Wall-Handstand Hold
Min 3 – Bar Muscle-up (Achieve a Number you can sustain)
Then
18-15-12-9-6-3 Reps For Time
Toes To Bar
Push Press 135/95#

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Wednesday Wod 5.3.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Jerk x 2
(Pause 3 Full Seconds Dipping and
Receiving 1st Jerk)
Then
20 Minutes To Perform
5 Tough Sets of:
Back Squat x 3
Using Hip Circle

Optional Work
3 Tough Sets
Front Rack Reverse Alternating Lunge x 10
5/Leg Taken From Rack

2 Tough Sets of
Overhead Yoke Carry x 100′
Stop To Turn Around at 50′

2 Sets of
IYT x 10 Using Incline Bench

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Tuesday Wod 5.2.17

Level 1
30 Minutes EMOM
Min 1 – 45 Seconds Max Calorie Assault Bike
Min 2 – 30 Double Unders + 10 Pull-ups
Min 3 – 15 Russian Swings 70/53#

Level 2
30 Minutes EMOM
Min 1 – 45 Seconds Max Calorie Assault Bike
Min 2 – 40 Double Unders + 10 C2B Pull-ups
Min 3 – 15 Russian Swings 106/70#

Optional Work
Establish a 1 Rep Max
Bench Press

3 Tough Sets
Supinated Grip Bent Over Row x 8-10

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Monday Wod 5.1.17

Level 1
14 Minutes E120 (7 Sets)
Hang Snatch (Above Knee) + Hang Snatch (Below Knee)
Then
6 Minutes AMRAP
9 Thrusters 95/65#
12 Bar Facing Burpees

Level 2
14 Minutes E120 (7 Sets)
Hang Snatch (Above Knee) + Hang Snatch (Below Knee)
Then
6 Minutes AMRAP
9 Thrusters 115/75#
12 Bar Facing Burpees

Optional Work
5 Tough Sets
Halting Snatch Deadlift x 3
Come Up To Knee and Pause 3 Full Seconds, Return To Floor

3 Tough Sets
Snatch Push Press x 3

3 Tough Sets
Snatch Balance x 2

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Sunday 4.30.17

Rest Day, enjoy!