Daily WOD

Sunday 3.12.17

Spring has arrived, bringing with it the promise of warm weather to come. You know what happens when the weather warms up? People put on bathing suits. Are you ready to bare it all on the beach? If not, no… Read more »

Posted in | Comments Off on Sunday 3.12.17

Saturday 3.11.17

17.3 heats start @ 9AM and will run every 30 min until everyone is through this amazing workout ­čÖé Training: A. 10 min to work on Turkish get ups, build to a heavy on each arm B. 10 rounds for… Read more »

Posted in | Comments Off on Saturday 3.11.17

Friday 3.10.17

Training: A. 3 sets Row 200m 10 hollow arch kip swings 5-7 PVC/Empty bar/ light weight snatches B. 10-min to work on full snatch and pull ups C. 17.3

Posted in | Comments Off on Friday 3.10.17

Thursday 3.9.17

Training: A. 5 sets 100ft Farmers carry 2 rope climbs 15 DB bent over rows B. 5 sets Bench press x 5 light land Bench press x 5 medium load Bench press x 5 heavy load * go through this… Read more »

Posted in | Comments Off on Thursday 3.9.17

Wednesday 3.8.17

Training: A. 3 sets row 10 cals AB 10 cals 30 sec samson stretch each side 10 strict pull ups B. EMOM x 12 min Power snatch x 5 reps, building C. 5 RFT 7 Muscle ups (14 pull ups)… Read more »

Posted in | Comments Off on Wednesday 3.8.17

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 »

Posted in | Comments Off on Tuesday 3.7.17

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 »

Posted in | Comments Off on Monday 3.6.17

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 »

Posted in | Comments Off on Saturday 3.4.17

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 »

Posted in | Comments Off on Friday 3.2.17

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

Posted in | Comments Off on Thursday 3.2.17