Daily WOD

Tuesday 3.7.17

Training A. 3 sets bear crawl 20 should taps on wall 10 arch hollow kip swings 10 MTN climbers B. Every 90sec for 15 min ( 10 sets ) Power clean x 1 + 3 front squats, building C. 3-5… Read more »

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Monday 3.6.17

Training: A. 3 sets Row 500m 20 walking lunges 20 ring rows B. Fitness 20 Min AMRAP 18 Russian KB Swings 53/35 15 Goblet squats 12 hand release push ups Sport 20 min AMRAP 10 Strict HSPU 50 Double unders… Read more »

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Saturday 3.4.17

7AM is normal class, 9:30 is 17.2 Training: A. 3 sets of 15 AB cals 15 Row cals 15 Russian KBS B. Teams of 2 or 3 Row 2K 100 wall balls 20/14 100 AB cals 100 push ups Row… Read more »

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Friday 3.2.17

Training: A. Group Warm up B. 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans 50/35 Then, 2 rounds of: 50-ft. weighted walking lunge… Read more »

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Thursday 3.2.17

Training: A. 3 sets Row 20 cals 100ft bear crawl 100ft farmers carry 20 push ups B. EMOM x 12 min 3 bench press, across @ 70% C. 2k ROW for time

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Wednesday 3.1.17

Training: A. Group warm up B. 27-21-15-9 reps for time of: Power clean 135/95 HSPU ( Hand release push ups ) 15 min cap C. 10-15 of skill practice, pick one or a few to workout HSPU Rope climb Muscle… Read more »

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Tuesday 2.28.17

Training: A. Row 500m rest 1 min x 3 B. Build to a heavy thrusters from the ground C. 3 RFT of: 25 Wall balls 25 Calorie row 10 min CAP*

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Monday 2.27.17

Training: A. 5 sets 15/10 AB cals 10 DB push press, increase weight each round B. Push press 5, 5, 5, C. 5 RFT 7 Shoulder to overhead 155/105 14 Toes to bar

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Saturday 2.25.17

7AM class only, 9-11 will be OPEN workout for the next 5 weeks. No 9:30 regular wod. Training: A. 4 sets 10 AB cals 10 ow cals 100ft heavy farmer carry B. With a partner complete as many rounds as… Read more »

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Friday 2.24.17

A. Group Warm up B. For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell… Read more »

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