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...
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June 20th, 2019
Strength/Skill 3 Sets of: 12 DB Split Squats 10 Ring Dips 45-60 HS Hold WOD AMRAP 15 min Buy in 50 Air Squats then with the remaining...
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 18th, 2019
Strength Back Squat 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% 3 @ 75% 1 @ 90% WOD 5 Rounds for time: 30 Double Unders 15 KB Swings, 24/16 10 Burpees
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 14th, 2019
Strength 5-5-4-3-2 reps of: Bench Press *work to a heavy double WOD 3 Sets, 1 min at each station Cal Row or Bike Burpees Weighted...
June 12th, 2019
Strength Every 2 min for 6 sets Front Squat 3 @ 80% 1 @ 83% 3 @ 80% 1 @ 86% 3 @ 80% 1 @ 89% WOD "Popeye" 27 Pullups 27 Hang Squat...
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 10th, 2019
Strength 5 Sets of: 1 Pausing Back Squat + 1 Back Squat *start @ 60%, work to 75% WOD 3 Rounds for time: 15 Power Snatch, 75/55 Adv 95/65...
June 7th, 2019
Strength 5-5-4-3-2 reps of: Strict Press *work up to a heavy double WOD 5 Rounds of: 10 DB Snatch, 35/50 Adv 70/50 15 Situps Adv 10 GHD...
June 5th, 2019
Strength 5 Sets of: Power Snatch + Hang Power Snatch + Overhead Squat *Start @ 70% WOD 60/45 Cal Row or Bike then.. 25-20-15-10-5 reps...
June 4th, 2019
Back Squat Every 2 min for 6 sets 3 @ 75% 1 @ 85% 3 @ 80% 1 @ 90% 3 @ 85% 1 @ 95% WOD AMRAP 12 min of: 7 Toes 2 Bar 9 Box Jump Overs,...
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,...
June 1st, 2019
WOD In Teams of 2/3 2 Rounds of: 21 Devils Press, 50/35 Adv 70/50 21 DB Box Stepups 21 C2B Pullups Adv 9MU 15 Devils Press 15 DB Box...
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 29th, 2019
Strength 5 Sets of: 3-Position Snatch *High Hang, Hang, Floor *work up to 75% WOD 2 Rounds of: 2 min Wallballs, 20/14 Adv 30/20 1 min...
May 28th, 2019
Back Squat Every 2 min for 6 sets 3 @ 70% 1 @ 80% 3 @ 75% 1 @ 85% 3 @ 80% 1 @ 90% WOD 5 Rounds for time: 5 Power Cleans, 155/105 Adv...
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 25th, 2019
In Teams of 3 30-20-10 reps of: Unison Overhead Squats, 95/65 Adv 135/95 Parnter Wallballs over high bar, 20/14 Adv 30/24 -OR- Individual...
May 24th, 2019
Strength 1RM Deadlift WOD "Joker" For Time 1-2-3-4-5-6-7-8-9-10 reps of: Toes 2 Bar 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 225/155
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