Year: 2017

Warm Up: Tabata: Mountain Climbers Banded Side Steps OH Squats Drinking Birds Strength: Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 7 Power Snatch (115/75) 7 OH Squats (115/75) 7 Burpees

Warm Up: Tabata: Burpees Plank Hold Lateral Hurdle Jumps Banded Goodmornings WOD: 14 min AMRAP: 12 Deadlifts (185/125) 14 Toes 2 Bar 16 Box Jumps (24/20)

Warm Up: Tabata: Jumping Lunges Push Ups Flutter Kicks Banded Side Steps Strength: Front Squat 5-5-5-5-5 WOD: 8 min AMRAP: 30 DU’s (2:1 singles) 20 Sit Ups 10 Push Press (115/75)

Warm Up: Tabata: Feet to Hands KB Hight Pulls Single Leg Deadlifts Kip Swings WOD: For Time: 1000m Row 30 KB Swings (53/35) 30 Burpees 30 Pull Ups 400m Run Cash Out: Hollow Rock Tabata *8 rounds of 20 seconds …

Tuesday WOD 1/10/17 Read more »

Warm Up: Tabata: Mountain Climbers Drop Squats Side Plank Strict Press Strength: Push Jerk 3-3-3-3-3 WOD: Partner WOD For Time: 8 Squat Cleans (155/115) 7 Squat Cleans 6 Squat Cleans 5 Squat Cleans 4 Squat Cleans 3 Squat Cleans 2 …

Monday WOD 1/9/17 Read more »

Warm Up: Tabata: Burpees Leg Lifts Goblet Squats Kip Swings WOD: 4 Rounds For Time: 21 Wall Balls (20/14) 15 T2B 9 HSPU

Warm Up: Tabata: Jumping Lunges Bridge Hold Atomic Sit Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: 8 min AMRAP: 10 Power Cleans (135/95) 20 Lunges 30 Sit Ups

Don’t forget there is NO yoga tonight.  It will resume next Thursday.  Warm Up: Tabata: Feet to Hands Air Squats Inch Worm Push Ups Handstand Hold WOD: 4 Rounds For Time: 100m Front Rack Carry (135/95) 10 Burpees 2 Wall …

Thursday WOD 1/5/17 Read more »

Warm Up: Tabata: Moutain Climbers OH Squats Plank Hold Snatch Grip Behind the Neck Press Strength: Snatch Balance 2-2-2-2-2 WOD: For Time: 21-15-9 reps of: Calorie Row KB Swings (53/35)

Warm Up: Tabata: Jumping Squats Push Ups Hollow Rocks Kip Swings WOD: 3 min AMRAP: 100 DU’S (1:1 singles) 25 Shoulder to OH (125/85) Max Reps C2B Pull Ups 1 min Rest then… 3 min AMRAP: 100 DU’S (1:1 singles) …

Tuesday WOD 1/3/17 Read more »