WOD

4.17.15 WOD 

“McCluskey“ Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters If you’ve got a twenty pound vest, wear it.


April 16th, 2015 | Comments (0)

4.16.15 WOD 

WOD: 7 Mins of Double under skill work Overhead Squat  5 * 5 **Linear sets at 70%  **Taken from the Ground In between each set there is a 3-4 minute rest period for group mobility. 


April 15th, 2015 | Comments (0)

4.15.15 WOD 

WOD: Three rounds for time of: Row 500 Meters 12 Deadlifts  21 Box Jumps Rest exactly 2 minutes, and then.. Five rounds for time of: 10 Burpees 10 10 Push Ups 6 Min Time cap GRX (315/205) No step RRX (255/155) Step ORX (205/105) Squat jump


April 14th, 2015 | Comments (0)

4.14.15 WOD 

WOD: 5*3 Front Squat – from the floor – Progressive  EMOM for 6 minutes: 6 Thrusters 6 Burpees Over the Barbell GRX – (135/95) RRX – (115/80) ORX – (95/65)


April 13th, 2015 | Comments (0)

4.13.15 WOD 

WOD: For time: 15 G2O  30 Bar over Burps 10 G2O 20 BOBs 5 G2O 10 BOBs GRX (185/135) RRX (155/105) ORX (135/85)


April 12th, 2015 | Comments (0)

4.10.15 WOD 

WOD: “DT” Five rounds for time 12 Deadlift (155/105) 9 Hang Cleans 6 Push Jerk


April 9th, 2015 | Comments (0)

4.9.15 WOD

WOD: Back Squat Warm Up Sets 40% * 5 50% * 4 65% * 3 75% * 2 —- less than 60secs of rest between the warm up sets And then 4 sets of 1 at 80% 2-3 minutes of rest between. In the rest period work hip, knee, and ankle mobility. and then: 5 [...]


April 8th, 2015 | Comments (0)

4.8.15 WOD

WOD: For time: Run 800 Meters 15 Strict Pull-Ups 40 Walking Lunges with Kettlebells (heavy) 15 Strict Pull-Ups Run 800 Meters GRX – (32/24) RRX – (24/16) ORX -  ring Rows Walking lunges


April 7th, 2015 | Comments (0)

4.7.15 WOD

WOD: Five sets of: Push Press x 3 reps Rest as needed Build to today’s heaviest triple. Then: Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs 9 Push Presses 9 Ring Dips GRX (135/95) (24/20)  No step up RRX (115/75) (24/20) Can step up ORX (95/65)  Squat [...]


April 7th, 2015 | Comments (0)

4.3.15 WOD

WOD: “Daniel” For time 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups


April 2nd, 2015 | Comments (0)