Author Archive

10.8.18

Warm Up:  Muscle Up Drills EMOM 10 min:   1. 1 min Row 2.  Muscle Up Trx Drill WOD:  16 min AMRAP 8 Burpee Muscle Up 24 Alt. DB Snatch 50/35 *At 0,8 min Run 800m Cool Down:  Hollow Body Holds

10.5.18

Happy Birthday Maralee! Warm up: Run 400m WOD: 19 Rounds for Time: working 3 min on/1 min rest 6 Wall Balls 20/14 (12/10' targets) 4 H.R. Push ups  6 Sit ups 4 Power Cleans 155/105 Cool Down: Run 400m

10.4.18

Warm Up: C & J WOD: Sean B-Day Workout For Time and Total Weight (30 min cap) Row 250/200 1 Clean and Jerk Row 500/400  2 Clean and Jerks  Row 750/600 3 Clean and Jerks  Row 1000/800 4 Clean and Jerks  Row 750/600  3 Clean and Jerks  Row 500/400 2 Clean and Jerks  Row 250/200 […]

10.3.18

Warm up – 3x 15 KB Swings, double unders WOD: For Time (12 days of Christmas style) 50 Double Unders 40yd Lunge w/ DB's 50/35 30 T2B 20 Front Squats w/ DB's 50/35 10 Shoulder to Overhead w/ DB's 50/35 Cool Down: 3 Rounds 40 Russian Twists 50 Flutter Kicks 60 Sec Plank

10.2.18

swod: 10 min emom: 1 pwr snatch, 1 sq snatch, 2 oh squats (can drop)  wod: 15 min amrap  20 yard h.s walk > shoulder taps  20 deadlifts 225/155 20 box jumps 24/20   cool down: 50 sit ups w/ball 14/10

10.2.18

swod: 10 min emom: 1 pwr snatch, 1 sq snatch, 2 oh squats (can drop)  wod: 15 min amrap  20 yard h.s walk > shoulder taps  20 deadlifts 225/155 20 box jumps 24/20   cool down: 50 sit ups w/ball 14/10

9.28.18

Warm up: Rowling WOD: 21-18-15-12-9-6-3 Clean & Jerk 135/95 T2B Bar Facing Burpees Cool Down: Stretch

9.27.18

swod: 8 min emom, 5 front squats    wod: 16 min amrap @4,8,12 run 200m  4 strict hspu 8 thrusters 50/35 12 c2b pull ups  16 pistols(alt)   cool down: 5x 30 speed skaters, 30 sec plank   

9.26.18

Warm up: 3x for Quality 10 yd Inch worm 20 goblet squats 10yd duck walk  5-10 Strict Pull ups WOD: 17.1 10 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 20 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 30 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 40 DB Snatches 50/35 […]

9.25.18

warm up: 7 min: partner A row 12/10 cal partner B max ball cleans (switch every 12/10 cal) wod: 16 min EMOM odd: 3 squat snatches then max doubles  even: rest  cool down: tabata sit ups x4