Saturday April 15th

By | April 14th, 2017|WOD|

WOD: "Fight Gone bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump [...]

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Friday April 14th

By | April 13th, 2017|WOD|

WOD: A. 10 minutes to find a 3RM Power Clean and push Jerk * does not have to be touch and go but set must [...]

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Thursday April 13th

By | April 12th, 2017|WOD|

WOD: 30 Min EMOM: 1st: 12 wall ball 2nd: 15 Russian KBS 53/35 3rd: 3-5 ring muscle up * ** scale to C2B/ Pull Ups

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Wednesday April 12th- Why Do We Warm Up?

By | April 11th, 2017|Articles, WOD|

Why Do We Warm-Up? We all know what it’s like to be a little behind schedule and run into a workout 5 minutes after the [...]

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Tuesday April 11th

By | April 11th, 2017|WOD|

WOD: A. Back Squat 3x3, rest 2-3 min ( all moderate weight) B. For TIme: 50 cal row 40 toes to bar 30 cal row [...]

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Monday April 10th

By | April 9th, 2017|WOD|

WOD: "The Kelly" 5 rounds 400 m run 30 wall ball 20/14 to 10/9ft 30 box jump 24/20

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Saturday April 8th

By | April 7th, 2017|WOD|

WOD: Partner "DT" 10 Rounds for time( 5 each relay style) 12 Deadlifts 155/105 9 Hang power clean 6 shoulder to overhead

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Friday April 7th

By | April 7th, 2017|WOD|

WOD: 5 Rounds for total time: 40 double unders 10 Toes to bar 5 Power Snatch 135/95 rest 1 min between rounds

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Thursday April 6th

By | April 7th, 2017|WOD|

WOD: A. Push Press 5,3,2,1 ( last set should be tough single, not max) B. 3 Rounds for quality not time: 10 Dumbell bench press 10 [...]

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Wednesday April 5th

By | April 4th, 2017|WOD|

WOD: Back squat , work to a challening set of 3 B. For Time: 60 cal row 40 Alt Pistols 20 Back squats 155/115 * [...]

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