Daily WOD

Wednesday 7.5.17

Training: 50/35 AB cals 30 PVC sit ups ( feet can be anchored ) 20 DB farmers carry walking lunges 50/35 rest 3-5  min x 5 rounds   HIIT CLASS: Run 250m 20 wall balls 15 calorie row rest 2min… Read more »

Tuesday July 4th, 2017

HAPPY 4th of July. Morning Classes only today. 5, 6, 7, 9:30. *all evening classes cancelled for holiday Training: “Bull” Two rounds for time of: 200 Double-unders (400 single unders) 50 – 135/95# pound Overhead squat, 50 – Pull-ups Run… Read more »

Saturday 7.1.17

Training: FITNESS 5 Rounds for time 400m run 30 DB push press 50/35 20 box jumps 24/20 10 Dead lifts 225/155 *30 Min cap SPORT 5 Rounds for time 400m run 30 HSPU 20 box jumps 30/24 10 Dead lifts… Read more »

6.29.17

Training: 1 round of unbroken DT for load *1 round of “DT” is 12 Deadlifts + 9 Hang power cleans + 6 Shoulder to overhead -then- 3 RFT Run 400m 12 Bench press @BW for guys / 70% BW for… Read more »

Wednesday 6.28.17

Training: Build to a heavy hang snatch -then- 3 x max effort front squats @ today’s max hang snatch rest 3 min between sets -then- 7 min AMRAP 5 Unbroken ring MU 0r 7 min AMRAP 10 unbroken dips (ring,… Read more »

Tuesday 6.27.17

Training: Push press 5, 3, 1, -then- 3 min AMRAP of 25/20 AB cals 15 toes to bar max effort double under in remainder of time rest 3 min x 3 sets

Monday 6.26.17

Training: Build to a heavy 5 RM per clean TnG -then- Build to a heavy 3 rep SUMO Dead lift TnG -then- For time: 600m Row 30 box jump overs 24/20 15 Power clean @135/95 7 min time cap

Saturday 6.24.17

Training: For time: 600m Run 50 burpee 40 wall balls 30/20 30 Med ball bear hug walking lunges 30/20 20 slam balls 10 wall climbs 20 slam balls 30 Med ball bear hug walking lunges 40 wall balls 50 burpee 600m run