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Monday Wod 3.27.17

Level 1
14 Minutes AMRAP
8 Push Press 115/75#
12 Front Squats 115/75#
16 Box Jump Overs 24/20”

Level 2
14 Minutes AMRAP
8 Push Press 135/95#
12 Front Squats 135/95#
16 Box Jump Overs 24/20”

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Sunday 3.26.17

Rest Day, Enjoy!

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Saturday Wod 3.25.17

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Friday Wod 3.24.17

Open Event 17.5

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Thursday Wod 3.23.17

Levels 1 and 2
2 Rounds For Time
Run 1600 Meters
30 Air Squats
15 Burpees (To Target)

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Wednesday Wod 3.22.17

Levels 1 and 2
Establish a 5 Rep Max
Bench Press
Then
3 Rounds, Each For Time
90 Seconds Max Calorie Row Sprint
Rest 5 Minutes Between Bouts

Optional Work
Renegade Row x 20
(Quality Reps In Your Best Position)

Accumulate 2 Minutes On Each Side
Side Plank
(Try Performing These With The Top Leg Elevated)

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Tuesday Wod 3.20.17

Level 1
Establish a 5 Rep Max
Back Squat
Then
10 Minutes AMRAP
2 Power Cleans 165/110#
6 Toes To Bar
10 Jumping Lunges

Level 2
Establish a 5 Rep Max
Back Squat
Then
10 Minutes AMRAP
2 Power Cleans 205/135#
6 Toes To Bar
10 Jumping Lunges

Optional Work
15 Minutes To Establish a Heavy
Snatch

15 Minutes To Establish a Heavy
Clean

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Monday Wod 3.20.17

Level 1
Establish a 3RM Strict Press
Then
4 Rounds For Time
15 Thrusters 95/65#
15 Pull-ups
40 Double Unders

Level 2
Establish a 3RM Strict Press
Then
4 Rounds For Time
15 Thrusters 115/75#
5 Muscle-Ups
40 Double Unders

Optional Work
3 Tough Sets of:
Supinated Grip Barbell Bent Over Row x 8

5 Sets of:
Handstand Walk x 30-50 Feet

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Sunday 3.19.17

Rest Day, Enjoy!

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Saturday Wod 3.18.17

“Cindy”
20 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

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Friday Wod 3.17.17

Open Workout 17.4
13 Minutes AMRAP
55 Deadlifts 225/155#
55 Wall Ball Shots 20/14# 10/9′
55 Calorie row
55 Handstand push-ups

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Thursday Wod 3.16.17

Level 1
Spend 15 Minutes Building to A
Heavy Sandbag Shoulder Carry

12 Minutes EMOM
Min 1 – 15 Thrusters 75/55#
Min 2 – 45 Seconds Max Calorie Row

Level 2
Spend 15 Minutes Building to A
Heavy Sandbag Shoulder Carry

12 Minutes EMOM
Min 1 – 15 Thrusters 95/65#
Min 2 – 45 Seconds Max Calorie Row

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Wednesday Wod 3.15.17

Level 1
5 Rounds For Time
5 Deadlifts 275/185#
15 Chest-2-Bar Pull-ups
Rest 5 Minutes
5 Rounds For Time
15 Kettlebell Swings 53/35#
15 Box Jump Overs 24/20”
Rest 5 Minutes
Run 800 Meters

Level 2
5 Rounds For Time
5 Deadlifts 315/205#
5 Muscle-Ups
Rest 5 Minutes
5 Rounds For Time
15 Kettlebell Swings 70/53#
15 Box Jump Overs 24/20”
Rest 5 Minutes
Run 800 Meters

Optional Work
Build To a Heavy Set
50′ Yoke Carry

3 Sets of:
Banded Good Morning x 12

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Tuesday Wod 3.14.17

Levels 1 and 2
Jerk
2-2-2-2-2 Reps
(Pause 2 Full Seconds at 1st Rep Lockout)
Then For Time
100 Wall Ball Shots 20/14#
200 Double Unders
40 Toes To Bar

Optional Work
3 Tough Sets of:
Z Press x 5

3 Sets of:
IYT x 5 (Hold 2 Seconds At Lockout Each Rep)

3 sets of:
100′ Heavy L-Shoulder Sandbag Carry
Rest 60 Seconds
100′ Heavy R-Shoulder Sandbag Carry
Rest 60 Seconds