Month: April 2017

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

Warm Up: Tabata: Jumping Squats Single Leg V-Ups Band Pass Throughs OH Squats Strength: Snatch 1-1-1-1-1-1 *Work to a heavy single for the day WOD: 3 Rounds For TIme: 20 KB Swings (53/35) 40 Double Unders (2:1 singles) 200m Run

Warm Up: 2 Rounds: 20 Mountain Climbers 10 Push Ups 10 Lunges 30 Second Handstand Hold WOD: 10 min EMOM: 10 Push Press (95/65) 15 Sit Ups *Perform all 25 reps in the minute Cash Out: Tabata Plank Hold Hanging …

Thursday WOD 4/27/17 Read more »

Warm Up: Tabata: Feet to Hands Hollow Rocks Banded Side Steps Jumping Squats Strength: Back Squat Warm up to 70% of your 1RM and complete 3 sets of 5 reps at that weight WOD: 9 min AMRAP: 9 Power Cleans …

Wednesday WOD 4/26/17 Read more »

Warm Up: 2 Rounds: 30 Double Unders 10 Air Squats 10 Push Ups 10 KB Swings WOD: 15 min AMRAP: 21 Calorie Row 15 Plate Ground to Overhead (45/25) 9 Ring Dips

Warm Up: Tabata: Jumping Lunges Single Leg Deadlift Plank Hold Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: 7 min AMRAP: 15 Wall Balls (20/14) 3 Bar Muscle Ups (scale with bands or 2:1 C2B or 3:1 Pull Ups)

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Tuck Jumps 40ft Crab Walk 10 Air Squats 40ft High Skips 10 Pull Ups WOD: 3 Rounds For Time: 100m Double KB Waiters Walk (53/35) 200m Run 100m KB Front Rack Carry …

Saturday WOD 4/22/17 Read more »

Happy Birthday Jen! Warm Up: Tabata: Burpees Atomic Sit Ups KB Swings Goblet Squats Strength: Hang Power Clean 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Power Cleans (135/95) Front Squats

Warm Up: 2 Rounds: 10 Jumping Squats 10 Hollow Rocks 10 KB High Pulls 10 Single Leg Deadlifts 10 Ring Rows WOD: Rowing Helen 3 Rounds For Time: 500m Row 21 KB Swings (53/35) 12 Pull Ups