May 22nd, 2019
Strength 1RM Front Squat WOD 3 Rounds for time 15 Hang Power Cleans, 115/80 Adv 135/95 20 Front Racked Reverse Lunges 30 Double Unders
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May 21st, 2019
Strength 1RM Strict Press 1RM Push Press WOD 4 Sets of: AMRAP 3 min 21 Russian Twist, 45/25 15 Plate Ground 2 Overhead, 45/25 9 Burpee...
May 20th, 2019
Strength 1RM Back Squat WOD "Jackie" Row 1000m 50 Thrusters, 45/35 30 Pullups
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 17th, 2019
Strength 1RM Bench Press WOD 3 Sets, 1min at each station Thrusters, 95/65 Power Cleans, 95/65 Box Jump Overs, 24/20 Toes 2 Bar Cal...
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 14th, 2019
Strength 7 Sets of: 1 Tempo Back Squat 7 sec descent, 3 sec hold at bottom *Start @ 55%, work to 70% WOD AMRAP 12min of: 60 Double Unders...
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
March 11th, 2019
Teams of 2 7 min AMRAP 40 KB Swings, 24/16 Adv 32/24 30 Box Jump Overs, 24/20 Adv 30/24 20 Burpees with the remaining time Max Distance...
May 10th, 2019
Strength 5 Sets of: 1 Tempo Front Squat + 1 Front Squat *Start @ 60%, work to 75% WOD 21-15-9 reps of: Front Squats, 135/95 Adv 165/115...
May 8th, 2019
Strength 5 Sets of: 1 Pausing Split Jerk + 1 Split Jerk *Pause in dip & catch WOD Row 1000/800m or Bike 3/2.4km then.. 3 Rounds for time...
May 7th, 2019
Strength Back Squat 4 @ 75% 2 @ 80% 4 @ 75% 2 @ 85% 4 @ 75% 2 @ 90% WOD AMRAP 8 min of: 2-4-6-8-10 and so on Wallball Squats, 20/14 Adv...
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...
May 1st, 2019
Strength 5 Sets of: 5 Deadlifts @ 70% 5 Bench Press @ 70% WOD For Time: 60/45 Cal Row or Bike 50 Deadlifts, 135/95 Adv 185/125 40...
April 30th, 2019
Strength Back Squat (6 Sets) 4 @ 70% 2 @ 75% 4 @ 70% 2 @ 80 % 4 @ 70 % 2 @ 85% WOD 5 Sets of: AMRAP 2 min 3 Clean & Jerks, 135/95 Adv...
April 29th, 2019
Strength 5 Sets of: 3-Position Snatch -work to a heavy complex WOD For Time: 5-10-15-20-15-10-5 reps of: Box Jump Overs, 24/20 Adv 30/24...
April 26th, 2019
Strength/Skill 3 Sets of: 8 BB Bent Over Rows 12 Weighted Glute Bridges 8 Close Grip Bench 12 Pause Back Extensions WOD 3 Rounds, 1 min...
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 23rd, 2019
Strength Every 90 sec for 6 sets 2 Pausing Back Squats Sets 1 & 2 @ 65% Sets 3 & 4 @ 70% Sets 5 & 6 @ 75% *pause 5 sec at bottom WOD...
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