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WOD Tuesday 5.26.15

7 Sets Building:
Hang Snatch + Snatch – VIDEO
Then
4 Minutes AMRAP
8 Toes To Bar – VIDEO
12 Kettlebell Swings 70/53# – VIDEO
16 Double Unders – VIDEO
Rest 4 Minutes
4 Minutes AMRAP
6 Toes To Bar
10 Kettlebell Swings 70/53#
16 Double Unders
 
Optional Accessory Work
3x
20 Seconds L-Sit
Rest 2 Minutes
60 Seconds Hollow Rock
Rest As Needed
(Same as Last Week, Try to Match That Effort)

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Memorial Day Hero WOD Monday 5.25.15

10:00a & 12:00p Class Only 

“Murph”

For Time
Run 1 Mile
100 Pull-ups – VIDEO
200 Pushups – VIDEO
300 Air Squats – VIDEO
Run 1 Mile

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GYM CLOSED Sunday 5.24.15

Rest Day. Enjoy!

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WOD Saturday 5.23.15

BENCHMARK WOD – 8am, 10am

FREE CLASS
WOD Starts at 9AM
If you’re checking us out for the first time, come a few minutes early so we can help you get set-up.

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WOD Friday 5.22.15

12 Minutes Every Minute on the Minute
Min 1: Deadlift x 5 (Add 3-5% From Last Week) – VIDEO
Min 2: Bent Over DB Row x 8
Min 3: Toes To Bar x 5-6 @31X0 – VIDEO
Then
5 Rounds For Time
10 Ring Dips – VIDEO
10 Wall Ball Shots 30/20# – VIDEO
10 Box Jumps 24/20” – VIDEO

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WOD Thursday 5.21.15

Partner Workout:
Row 5K As A Couple For Time
1st 10 Minutes Partner Holds Plank
After 10 Minutes, Partner Holds Wall Sit
Only Accumulate Rowing While Plank/Wall Sit is Being Held
Partners May Switch As Often As Necessary

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WOD Wednesday 5.20.15

5 Sets Of:
2 Push Press (VIDEO) + 1 Split Jerk (VIDEO)
Then
Back SquatVIDEO
5 x 3 @33X1
 
Optional Accessory Work
3x Not For Time
Seated Strict Press x 6
Rest As Needed
Bulgarian Split Squat x 6
Rest As Needed

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WOD Tuesday 5.19.15

Every 5 Minutes For 30 Minutes (6 Sets)
Run 400 Meters
10 Front Rack Reverse Alternating Lunges
5 Muscle-Ups
(Choose a Challenging Load For The Lunges)
 
Optional Accessory Work
3x
20 Seconds L-Sit
Rest 2 Minutes
60 Seconds Hollow Rock
Rest As Needed
(Check For Improvement Here)

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WOD Monday 5.18.15

7 Sets Building:
High Hang Snatch + Hang Snatch + Snatch – VIDEO
Then
10 Minutes AMRAP
7 Burpee Box Jumps 24/20” – VIDEO
30 Double Unders – VIDEO
7 Strict Handstand Push Up – VIDEO
10 Chest 2 Bar Pull-ups – VIDEO
 
Optional Accessory Work
3x
Snatch Pull x 3
Rest As Needed
3x
Snatch Grip Romanian Deadlift x 6-8
Rest As Needed

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WOD Saturday 5.16.15

BENCHMARK WOD – 8am, 10am

FREE CLASS
WOD Starts at 9AM
If you’re checking us out for the first time, come a few minutes early so we can help you get set-up.

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WOD Friday 5.15.15

12 Minutes Every Minute on the Minute
Min 1: Deadlift x 5@65% 1RM – VIDEO
Min 2: Bent Over DB Row x 8
Min 3: Toes To Bar x 5 @31X0 – VIDEO
Then
20-15-10-5 Reps For Time
Strict Handstand Pushup – VIDEO
Pushup – VIDEO
Power Clean 135/95# – VIDEO
 
Optional Accessory Work:
3x
Glute Ham Raise x 8
Rest As Needed
Weighted Pull-up x 5
Rest As Needed

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WOD Thursday 5.14.15

10 Minutes Gymnastics Practice
Practice Your Goat!!
Then
Every 90 Seconds For 15 Minutes (10 Sets)
7 Front Squats 165/115# – VIDEO
10 Chest-2-Bar Pull-ups – VIDEO
14 Box Jumps 24/20” – VIDEO

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WOD Wednesday 5.13.15

12 Minutes To Build:
1-Rep-Max Shoulder Press – VIDEO
Then
5 Rounds For Time
40 Double Unders – VIDEO
20 Russian Swings (Use Something Heavy For You!)
400 Meter Run

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WOD Tuesday 5.12.15

Establish a 1-Rep-Max SnatchVIDEO
Then
14 Minutes AMRAP
3 Muscle-Ups
10 Overhead Reverse Alternating Lunges 115/75#
15 Bar Facing Burpees – VIDEO
 
Optional Accessory Work
3x
20 Seconds L-Sit
Rest 2 Minutes
60 Seconds Hollow Rock
Rest As Needed