Friday Wod 12.3.21

3 Tough Sets 1 Hang Clean + 3 Front Squats 13 Minutes AMRAP 18 SA Alternating DB Snatches 14 Toes To Bar Level 1 – 35/25# Level 2 – 50/40# Optional Work 30 Minutes Easy Bike

Read More

Thursday Wod 12.2.21

12 Minutes EMOM Min 1 – Bar Muscle-up Practice Min 2 – Double Under Practice 30-20-10 Reps For Time Calorie Row Burpee Box Jump Over Level 1 – 24/20” Level 2 – 30/24# Optional Work 4 Tough Sets DB...

Read More

Wednesday Wod 12.1.21

Jerk 3-3-2-2-1 Reps 8 Minutes AMRAP 12 Deadlifts 7 Single Arm DB Shoulder To Overhead/Side Level 1 – 185/125#, 40/25# Level 2 – 205/135#, 55/35# Level 3 – 225/155#, 70/50# Optional Work Build To a Heavy 5-Rep Deadlift Build...

Read More

Tuesday Wod 11.30.21

4 Tough Sets DB Bent Over Row x 8 (No Arm Support) For Time: Run 1000 Meters 75 Pull-ups 9 Rope Climbs Run 1000 Meters Level 1 – Jumping Pull-ups, Supine To Standing Rope Climbs Level 2 – 6...

Read More

Monday Wod 11.29.21

Back Squat 3-3-3-2-2-2-1 Reps Level 1 15 Minutes E90 (5 Sets) Interval 1 – 25 Wall Ball Shots 20/14# Interval 2 – 60 Seconds Max Calorie Bike Level 2 – 30/20# Ball Score = Total Calories Optional Work 4...

Read More

Saturday Wod 11.27.21

Thanksgiving Week Schedule: Sat/Sun: Normal Strict Press 6-6-4-4-2-2 Reps 4 Rounds For Time 20 Seconds Hollow Hold 150 Meter Sandbag Shoulder Carry (75/75) 12 Toes To Bar 12 Sandbag Push Press Level 1 – 75/50#, Hanging Tucks Level 2...

Read More

Friday Wod 11.26.21

Thanksgiving Week Schedule: Fri: 3:30p,4:30p,5:30p,6:30p Sat/Sun: Normal In Partners On a running Clock… 0:00-15:00 Establish a 1 Rep Max Clean (Both) From 18:00-28:00 (10 Minutes AMRAP) AMRAP Calorie Row Non Working Partner Performs 40 Air Squats, Then Switch Score...

Read More

Wednesday Wod 11.24.21

Thanksgiving Week Schedule: Wed: 3:30p,5p,6:30p Thurs: CLOSED Fri: 3:30p,4:30p,5:30p,6:30p Sat/Sun: Normal “12 Days of Thankfulness” Level 1 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups...

Read More