WOD

12.19.14 WOD

Strength: Back Squat WOD: 3 Rounds: 400m Run 21 Overhead Swings 21 Box Jumps 12 c2b pull ups 12 Knees 2 Elbows


December 19th, 2014 | Comments (0)

12.18.14 WOD

WOD: 1,000m Row 100 Double Unders 50 Burpee Pull Ups 20 Min Time Cap


December 17th, 2014 | Comments (0)

12.17.14 WOD

SWOD: Strict Press WOD: 9-15-21 Hang Power Cleans (165/115) Ring Dips


December 16th, 2014 | Comments (0)

12.16.14 WOD

WOD: 20 Min AMRAP 15 Thrusters (115/85) 15 Pull Ups 15 Front Squats 15 Toes 2 Bar


December 15th, 2014 | Comments (0)

12.15.14 WOD

Warm Up: 100 Single Unders 50 Double Unders 2 Rounds: 15 KB Swings 1 Lizard Crawl 2 Rounds: 10 Goblet Squats 1 inch Worm 2 Rounds: 10 Ring rows 6 Pistols And then: 20 Barbell Thrusters SWOD: Deadlift WOD: 7 min AMRAP 5 Burpees 10 Push Ups 15 Air Squats


December 14th, 2014 | Comments (0)

12.12.14 WOD

SWOD: Back Squat WOD: 30 Overhead Walking Lunge (45/35) 30 BW Burpee’s (45/35) 30 Plate Shoulder to Overhead (45/35) 30 GHD Sit-up (45/35) 400m Farmer Carry (24/16 each arm)


December 11th, 2014 | Comments (0)

12.11.14 WOD

WOD: 21-15-9 Clean and Jerk (155/105) Toes 2 Bar


December 10th, 2014 | Comments (0)

12.10.14 WOD

Strict Press: WOD: 15 Minute AMRAP of: 5 Full Snatches (135/95) 20 ABMAT Sit Ups 50 Double Unders 


December 9th, 2014 | Comments (0)

12.09.14 WOD

Warm Up: 1,000m Row 3 Rounds: 10 KB Swings 5 Goblet Squats lizard Crawls 3 Rounds: 10 Ring Rows 5 Ring Dips inch worms Grab a barbell 20 BB Thrusters WOD: 50 Wall balls (20/14) 50 KB Swings (24/16) 50 Pull ups 16 Min Time Cap


December 8th, 2014 | Comments (0)

12.08.14 WOD

Warm Up: 1,000m Row 3 Rounds: 10 KB Swings 5 Goblet Squats lizard Crawls 3 Rounds: 10 Ring Rows 5 Ring Dips inch worms Grab a barbell 20 BB Thrusters SWOD: Deadlift WOD: 10 Min AMRAP 20 Hang Power Cleans (135/95) 10 Push Ups (H/R) 20 Air Squats 10 Bar over Burps


December 7th, 2014 | Comments (0)