Year: 2017

Warm Up: 2 Rounds: 10 Inchworms 10 Single Leg Deadlifts 10 Split Squats 10 Good Mornings Strength: Deadlift 5-5-3-3-1-1-1 WOD: 8 min AMRAP: 10 Power Snatches (115/75) 10 T2B 100m Run

Warm Up: Tabata: Jumping Lunges Hollow Rocks Push Ups Kip Swings WOD: 2 min AMRAP: 30 Wall Balls (20/14) Max Calorie Row Rest 2 min 2 min AMRAP: 100 Double Unders (or 150 singles) Max Calorie Row Rest 2 min …

Tuesday WOD 5/9/17 Read more »

Warm Up: 2 Rounds: 10 Drop Squats 10 KB Swings 10 Broad Jumps 10 Med Ball Cleans Strength: Clean 2-2-2-2-2 *Work up to a heavy double WOD: 3 Rounds For Time: 10 Burpees Over the Bar 15 Shoulder to Overhead …

Monday WOD 5/8/17 Read more »

Warm Up: 2 Rounds: 40ft Walking Lunges 10 Push Ups 40ft Crab Walk 10 Med Ball Cleans 40ft Broad Jump WOD: 22 min AMRAP: 400m Row 25 Burpee Box Jumps (24/20) 25 Wall Balls (20/14)

Warm Up: 2 Rounds: 10 Jumping Squats 10 Banded Pass Throughs 10 OH Squats 2 Wall Walks Strength: OH Squat 10-8-6-4-2 WOD: For Time: 21-15-9 Reps of: KB Swings (53/35) Toes to Bar

Warm Up: Tabata: Feet to Hands Air Squats Side Plank Hold Push Ups Skill Work: Technique Thursday Take 15 min to work on Handstand Push Ups. This includes kicking up to the wall, working on strict HSPU from a stack …

Thursday WOD 5/4/17 Read more »

Warm Up: Tabata: Mountain Climbers Banded Side Step Goblet Squats Kip Swings Strength: Front Squat *Warm up to 80% of your 1RM and complete 4 sets of 2 reps at that weight WOD: 3 Rounds For Time: 20 OH Walking …

Wednesday WOD 5/3/17 Read more »

Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 Single Leg Deadlifts 10 Lateral Hurdle Jumps WOD: 12 min AMRAP: 6 Deadlifts (225/155) 9 Burpees 12 Box Jumps (24/20) Cash Out: For Time: 1 Mile Run

Warm Up: Tabata: Burpees Hollow Rocks Single Arm KB Press Handstand Hold Strength: 2 Push Press + 1 Push Jerk *Find a 1RM for the complex WOD: 4 min AMRAP: 3 Power Snatch (135/95) 6 Push Ups 9 Air Squats …

Monday WOD 5/1/17 Read more »

Warm Up: 2 Rounds: 40ft Walking Lunges 10 Push Ups 40ft Broad Jumps 10 KB Swings 40ft Bear Crawl 10 Kip Swings WOD: 10 Rounds For Time: 3 OH Squats (135/95) 5 Toes to Bar 7 Burpees