Author Archive

11.20.18

Warm Up: Movements WOD: 5 Sets of Each 30 sec On/30 sec Off HSPU  Airdyne OH Squat Row Sit Up Burpee

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.16.18

Happy Birthday Jeff! Warm up: Rowling WOD: For Time 20 Burpees Over Bar 20 Squat Snatch 135/95 20 Burpees Over Bar 20 Overhead Squats 135/95 20 Burpees Over Bar 20 Thrusters 135/95 20 Burpees Over Bar 20 OH Lunge Steps 135/95 20 Burpees Over Bar Cool Down: 30 – 60 sec L hang

11.15.18

warm up: row 3x300m    wod: 4 rounds of 4 min  2x 5 manmakers 50/35 10 hspu then MAX step ups    cool down: 100 sit ups

11.14.18

Warm up: Ladders 4×20 yards WOD: 30 Min EMOM 5 Shoulder to Overhead AHAD 1-7 Bar Muscle ups 1-70 Double Unders Cool Down: 30 V ups

11.13.18

swod: bear complex 7 sets unbroken  1 power clean 1 front squat 1 push press/jerk 1 backsquat 1 push press/jerk   WLC: workout 50/35 cal airdyne 40 burpees to 6" targert 30 backsquats @ bodyweight

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch WOD: 3x 4 Min AMRAP's 1. 5 Hang Squat Snatch (135/95) 10 Bar Facing Burpees -2 min rest- 2. 10 Power Cleans(135/95) 20 Pull Ups -2 min rest- 3. 15 Box Jump Overs(24/20) 30 Wall Balls(20/14) Cool Down: 10-25 Strict T2B

Thanksgiving Week Schedule

The Schedule for Thanksgiving Week will be as follows: Monday 11/19- Normal Schedule Tuesday 11/20- Normal Schedule Wednesday 11/21-  6am, 9am, 4:30pm, 5:30om Thursday 11/22 Thanksgiving- 9am Friday 11/23 Black Friday- 9am, Turkey Throwdown 10am-12pm Saturday 11/24- 9am Sunday 11/25 – 9am    

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch WOD: 3x 4 Min AMRAP's 1. 5 Hang Squat Snatch (135/95) 10 Bar Facing Burpees -2 min rest- 2. 10 Power Cleans(135/95) 20 Pull Ups -2 min rest- 3. 15 Box Jump Overs(24/20) 30 Wall Balls(20/14) Cool Down: 10-25 Strict T2B