WOD Saturday 7/7/18

WOD Saturday 7/7/18

Partner AMRAP 30: 75 WallBall 20/14 75 Kb Swing 55/35 60 Box Jump 24/20″ 60 Push Up 45 Toe to Bar 45 Burpees 30 Power Cleans 145/100 30 Pistol 30 Chest to Bar 15 Shoulder to OH 145/100  

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WOD Friday 7/6/18

WOD Friday 7/6/18

STRENGTH Spend a few minutes warm up into a medium plus weight about 65-70% OHS 1RM 8 min EMOM 1 Power Snatch + 2 Overhead Squat (building AHAP) then 4min EMOM 2 Squat Snatch (building AHAP) ( you can drop the bar after the first lift)  ...

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WOD Thursday 7/5/18

WOD Thursday 7/5/18

STRENGTH 5Sets of 6 Reps 1-1/4 Back Squat warm up with a couple sets building to about 50%-60% of your 1Rm and then start your working sets BACK SQUAT 1-1/4 Squat Down with 3 count, stand up 1/4, squat back down, then explode up   WOD...

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4th of July 2018 9AM ONLY

4th of July 2018 9AM ONLY

Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleansMen: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult...

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WOD Saturday 6/30/18

WOD Saturday 6/30/18

2 Rounds of “Helen” Run 400m 21 KB Swing 55/35 12 Pull Up 1 Round of “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 2 Rounds of “Kelly” Run 400m 30 Box Jump 24/20” 30 Wallball 20/14

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Jill’s Birthday WOD

Jill’s Birthday WOD

Strength: back squat tempos 5-5-4-4-3   WOD: Each Round should last between 3min-4min so scale rowing volume and barbell weight accordingly. 4 rounds each for time. 25/20 Cal on Rower 5 Power clean 7 Front squat 5 Jerk Rest 2 min between...

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WOD Thursday 6/28/18

WOD Thursday 6/28/18

Gymnastics   WOD: 2 CYCLES 1 Cycle = 2 min max reps per exercise with a 1 min rest between each 2 min session. After you rotate through all 3 exercises repeat all movements 1 more time. Cal on Assault Bike Burpees Box Jump Over 20/16″...

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WOD Wednesday 6/27/18

WOD Wednesday 6/27/18

STRENGTH Sumo Deadlift 5-5-3-3-2   WOD: Amrap in 20 minutes of: 400m Run 25′ Down (Rt. arm OH) and 25′ Back (Left Arm OH) 2018 Regional Style DB Lunge (50′ total) 25′ Down and 25′ Back DB Bear Crawl (50′ total) DB Weight Rx 40/25#

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