Year: 2017

Warm Up: Tabata: Double Unders Single Leg Deadlifts Hollow Rocks Split Squats Strength: Front Squat 3-3-3-3-3 WOD: 9 min AMRAP: 10 Push Jerks (135/95) 30 DU’s (2:1 Singles) 100m Sprint This is a repeat WOD from February 3rd 😉

Warm Up: 2 Rounds: 100m Jog 10 Push Ups 40ft Walking Lunges 10 Leg Lifts 40ft Butt Kickers 10 Toes to Bar WOD: 4 Rounds For Time: 400m Run 20 Wall Balls (20/14) 2 Rope Climbs

Warm Up: Tabata: Jumping Squats Side Plank Windmill KB Swings Kip Swings Strength: Hang Power Snatch 2-2-2-2-2 WOD: 7 min AMRAP: 12 KB Swings (70/53) 9 Toes to Bar 6 Pistols

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 10 Feet to Hands 10 Goblet Squats 10 Hollow Rocks 10 Single Leg Deadlifts WOD: 5 Rounds For Max Reps: 45 seconds Max Air Squats 15 second …

Thursday WOD 4/13/17 Read more »

Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 T2B 4 Wall Walks Strength: Strict Press Warm up to 80% of your 1RM strict press and maintain that weight for 4 sets of 2 reps WOD: 5 min …

Wednesday WOD 4/12/17 Read more »

Warm Up: 2 Rounds: 40 ft Walking Lunge 10 Hollow Rocks 40ft Bear Crawl 10 Air Squats 40ft Frankenstein Walk WOD: For Time: 2-4-6-8-10-12-14-16-18-20 reps of: Calorie Row Burpees over the Rower

Warm Up: Tabata: Mountain Climbers Snatch Grip Strict Press (behind the neck) OH Squats Kip Swings Strength: OH Squat 5-5-5-5-5 WOD: For Time: 12-9-6-3 reps of: Power Cleans (155/105) Pull Ups

Warm Up: Tabata: Mountain Climbers Air Squats Plank Hold Single Leg Deadlifts WOD: 4 Rounds For Time: 10 Push Press (115/75) 10 KB Swings (70/53) 500m Row 1 minute rest

Warm Up: Tabata: Burpees Hollow Rocks Banded Side Steps Drop Squats Strength: Clean 1-1-1-1-1-1 WOD: 7 min AMRAP: 14 Front Rack Lunges (115/75) 7 Hang Power Cleans 7 T2B

Don’t forget we have Yoga at 6:30 tonight 🙂 Warm Up: 2 Rounds: 10 PVC or Band Pass Thrus Bear Crawl Length of Rig 10 OH Squats Broad Jump Length of Rig 10 Push Ups WOD: 20 min AMRAP: 400m …

Thursday WOD 4/6/17 Read more »