Year: 2016

Good luck to our team competing today at the 2016 Winter Shakedown!   Warm Up: Tabata: Moutain Climbers Atomic Sit Ups Air Squats Kip Swings WOD: 2016 Winter Shakedown WOD 2 Partner WOD For Time: 60 Pull-ups 200 Double-Unders 20 …

Saturday WOD 2/6/16 Read more »

Warm Up: Tabata: DU’s Banded Side Step Push Ups Back Squats Strength: Back Squats 5-5-5-5-5 WOD: 9 min AMRAP: 100m Front Rack Carry (135/95) 20 Sit Ups 10 Front Squats (135/95)

Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Hollow Rocks 10 Single Leg Deadlifts 10 Kip Swings WOD: 3 Rounds For Max Reps: 1 min max T2B 1 min Max Wall Balls (20/14) 1 min Max Clean & …

Thursday WOD 2/4/16 Read more »

Warm Up: Tabata: Burpees Handstand Hold Air Squats Push Ups Strength: Push Press 3-3-3-3-3 WOD: 4 Rounds For Time: 40 DU’s (2:1 singles) 10 KB Snatch Left Arm (53/35) 10 KB Snatch Right Arm (53/35) 100m Sprint

Warm Up: Tabata: DU’s OH Squats Hollow Rocks Pull Ups WOD: 16 min EMOM: Odd: 2 Hang Squat Snatch + 1 OH Squat (135/95) Even: 1 Rope Climb (Scale to 5 Pull Ups)

Warm Up: Tabata: Feet to Hands Banded Good Mornings Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 7 min AMRAP: 15 Thrusters (95/65) 10 Burpees

Warm Up: 2 Rounds: 100m Jog 10 Russian KB Swings 10 Lunges 10 Hollow Rocks 10 Strict Press WOD: Partner WOD For Time: 400m Med Ball Carry (20/14) 40 Push Press (95/65) 40 Front Squats (95/65) 40 Med Ball Sit-Ups …

Saturday WOD 1/30/16 Read more »

Warm Up: Tabata: Burpees Handstand Hold Air Squats Push Ups Strength: Strict Press 3-3-3-3-3 *Warm up to 70% of your 1RM and maintain that for all sets WOD: 8 min AMRAP: 10 Deadlifts (225/155) 10 Pull Ups 30 DU’s (2:1 …

Friday WOD 1/29/16 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Broad Jumps 10 Push Ups 10 Sit Ups WOD: Death by Lunges (75/55) *Put the barbell on your back (Rack can be used). Start by doing 1 rep on each …

Thursday WOD 1/28/16 Read more »

Warm Up: Tabata: Feet to Hands Banded Side Step Front Squats DU’s Strength: Front Squat 5-5-5-5-5 WOD: 3 Rounds For Time: 21 KB Swings (70/53) 15 Box Jumps (24/20) 9 Burpees