June 26th, 2019
Strength 5 Sets of: Power Snatch + Hang Squat Snatch + OHS *work to a heavy complex WOD 2 Rounds for time Run 800m 30 KB Swings, 24/16...
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June 24th, 2019
Strength/Skill 3 Sets of: Max Strict Pullps (Kipping) Max HSPU (Ring Dip) WOD "Running Annie" 50-40-30-20-10 reps of: Double Unders...
June 19th, 2019
Strength/Skill 3 Sets of: 10 BB RDL 15 4-Count Flutter Kicks 20 Glute Bridges WOD Run 600m 30 Box Jump Overs, 24/20 Adv 30/24 15 Clean &...
June 17th, 2019
Strength 5 Sets of: Power Clean + Hang Squat Clean + Split Jerk *work up to a heavy complex WOD For Time: 21 Thrusters, 95/65 Adv 135/95...
June 11th, 2019
Strength 5 Sets of: Snatch Pull + Hang Snatch + Snatch Balance *work to 75% 1RM Snatch WOD Run 800m then 20-15-10-5 reps of: KB Swings,...
June 3rd, 2019
Strength 5 Sets of: Power Clean + High Power Clean + Push Jerk *start @ 70%, work to a heavy complex WOD For Time: 15 Power Cleans,...
May 31st, 2019
Strength 5 Sets of: 2 Pause Front Squat *Pause 2 sec at bottom *work to 75-80% WOD 5 Rounds of: 7 Thrusters, 115/85 9 Toes 2 Bar 12...
May 27th, 2019
"Murph" Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile *Wear a vest if you have one *Partition reps however you want In...
May 18th, 2019
In teams of 2 3 Rounds for time: 400m Weighted Run, 20/14 Adv 30/20 150 Double Unders 50 Lateral Bar Burpees 30 Deadlifts, 225/155 Adv...
May 15th, 2019
Strength 1RM Snatch WOD 3 Rounds for time: 15 Power Snatch, 75/55 Adv 95/65 20 Pushups Adv 15 HSPU then into.. 3 Rounds of: Run 275m 20...
May 13th, 2019
Strength 1RM Clean & Jerk WOD "Helen Meets Grace" 3 Rounds of Run 400m 21 KB Swings, 24/16 12 Pullups -Rest 2 min- 30 Clean & Jerks, 135/95
May 4th, 2019
Teams of 3 AMRAP 10 min 9-7-5 reps of: Deadlift (DL Hold) Hang Power Clean (Front Rack Hold) Shoulder 2 Overhead (OH Hold) *One partner...
May 3rd, 2019
Strength/Skill 3 Sets of: 5 Weighted Pullups 10 Bent Over Rows 15 Ball Slams 20 GHDs/Weighted Situps Max Effort L-Sit WOD Run 800m or Row...
April 27th, 2019
WOD In Teams of 2 For Time: 30 Thrusters, 95/65 Adv 135/95 Run 400m 30 Back Rack Lunges, 135/95 Adv 155/115 Run 800m 30 Power Cleans,...
April 24th, 2019
Strength 5 Sets of: 3 Power Cleans + 2 Push Jerks + 1 Split Jerk -work to a heavy complex WOD For Time: Run 400m 15 Toes 2 Bar Adv 6 MU...
April 19, 2019
Strength Every 2 min for 6 Sets Deadlifts 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% 3 @ 75% 1 @ 90% WOD Every 3 min for 3 sets Run 250m 50 Double...
April 9, 2019
"Champion" 2 Rounds for time: 25 Handstand Push-ups 20 Deadlifts, 135/95 15 Overhead Squats 10 Burpee Box Jumps, 24/20 800m Run On March...
April 5, 2019
Strength Push Press (5 Sets) 10 @ 95/65 10 @ 115/75 Max Reps @ 135/95 Max Reps @ 155/105 Max Reps @ 175/115 *Rest/Scale as needed WOD...
April 1, 2019
Strength 10-8-5-3-3-3 reps of: Close Grip Bench *add weight each set WOD For Time: 30 Toes 2 Bar Run 400m 50 Push Press, 95/65 Run 400m...
March 26, 2019
Strength 5 Sets of: 3 Pause Back Squats *Start at 60%, work to 75% WOD Every 3 min, 4 sets Run 275m 12 Wallballs, 20/14 Adv 30/20 30...
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