Author Archive

4.16.19

Warm up: 100-90-80-70-60-50-40-30-20-10 Double Under 10-9-8-7-6-5-4-3-2-1 Deadlifts AHAD WOD: 14 Min AMRAP 20 Ring Push Up 10 Deadlift 225/155 20 Box Jump Overs 24/20 10 Deadlifts Cool Down: 4x 25 Sit ups/25 2ct Flutter Kicks

4.15.19

Happy Birthday Neil! WOD: 4 Rounds For Total Burpees 3 min ON 1 min OFF A. Row 40/30 cal  -Max Burpee over rower B. 4 Strict Pull Up  14 Squat Clean 135/95 -Max Burpee over bar

4.15.19

Happy Birthday Neil! WOD: 4 Rounds For Total Burpees 3 min ON 1 min OFF A. Row 40/30 cal  -Max Burpee over rower B. 4 Strict Pull Up  14 Squat Clean 135/95 -Max Burpee over bar

4.12.19

Warm up: Rowling WOD: 3 Rounds for Time: 15 Power Snatch 135/95 15 Bar Facing Burpees 50m Walking lunge 50m Run Cool Down: 5x 45 sec Plank, 15 sec rest  

4.11.19

warm up: 4×20 yard ladders    wod: 32 min emom  1. 10 deadlifts + max c2b pull ups 225/155 2. rest  3. 3 man makers 50/35 + max db sit ups  4. rest  score: total c2b & total sit ups  cool down: 50 push ups   

4.10.19

Warm Up: Running Drills WOD: 4 Rounds, Every 5 Minutes Run 400m 15 Burpee Box Jumps 24"/20" 3 Squat Cleans  Cool Down:  3 x 20 Sit Ups 20 Shoulder Taps

4.9.19

Warm up: For Quality 4 Rounds 500m Row 10 HSPU WOD: 9 min AMRAP 9 Front Squats 135/95 7 Bar Facing Burpees 5 Shoulder to Overhead Cool Down: 3x 15 v ups, 30 speed Skaters

4.8.19

Warm Up: OH Squat SWOD: 8 min EMOM- 5 OH Squat WOD: 7 Rounds For Time 3 Ring Muscle Up 6 Squat Snatch 135 50 Double Under Cool Down: 30 Strict Toes to Bar

4.8.19

Warm Up: OH Squat SWOD: 8 min EMOM- 5 OH Squat WOD: 7 Rounds For Time 3 Ring Muscle Up 6 Squat Snatch 135 50 Double Under Cool Down: 30 Strict Toes to Bar

4.5.19

WOD: 30 min w/ partner Partner A – Row for Meters Partner B – AMRAP 3 Strict HSPU 6 Deadlifts 315/205 9 Box Jump Overs 24/20 *Switch every 3 minutes  Cool Down: 5x 45 sec plank hold, 15 sec rest