WOD

7.3.15 WOD

WOD: Granite Games Qualifier 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Balls 20/14 50 Shoulder to Overhead 115/85 50 Box Jumps 24/20


July 2nd, 2015 | Comments (0)

7.2.15 WOD

WOD: mobilize everyone for a good 10 Minutes and then 51 Get Ups (24/16) Then Mobilize some more!


July 1st, 2015 | Comments (0)

7.1.15 WOD

A bit of Barbell Work: 5 Round: 1 PWR position Power Clean 1 Hang Power Clean 1 Full Clean 5 Barbell Push Ups 60 Secs Rest between sets — start light and progressively get heavier WOD 1 Mile Run 4 Minutes to establish a 1 rep max Full clean 20 Minute time cut off


June 30th, 2015 | Comments (0)

6.30.15 WOD

“A little Strength” For 9 Minutes Perform 3 deadlifts – every 90 seconds on the 90 seconds — Progressive loading Some Wodage 12 Minute AMRAP 15 Overhead Swings 20 Alternating Pistols GRX – (32/24) RRX – 24/16 ORX – Russian Swing (24/16)


June 29th, 2015 | Comments (0)

6.29.15 WOD

Group Warm Up 5 sets of DBL KB work: 10 Swings 5 Cleans 5 Strict Press – 60 secs rest between sets WOD: 12-9-6 Front Squats (95/65) Push Press Thrusters Pull Ups — every time the bar is dropped during the barbell movements you must perform 7 bar over Burpees.


June 28th, 2015 | Comments (0)

6.26.15 WOD

WOD: 6 Minute AMRAP 1 Rep Max Snatch 8 Minute AMRAP 30 Double Unders 15 Chest To Bar Pull Ups 30 Double Unders 15 Toes To Bar 6 Minute AMRAP 1 Rep Max Snatch


June 25th, 2015 | Comments (0)

6.25.2015 WOD

“Skillz” 1. Snatch 2. Chest 2 Bar Pull Up progressions – Mobility


June 24th, 2015 | Comments (0)

6.24.15 WOD

WOD: “Cardio Maybe” 30 Min AMRAP 800m Row 80 Double Unders 400m Run 20 Burpees — can be performed in any order, but can not move on too the next round until everything is completed. — you are able to substitute 3 single Unders for every double under or 40 Tuck Jumps.


June 23rd, 2015 | Comments (0)

6.23.15 WOD

Group Warm Up: WOD: 12 Min AMRAP 10 Dead Lifts 15 Toes 2 Bar 20 Air Squats ORX (135/95) K2W RRX (175/125) K2E GRX (225/175) T2B


June 22nd, 2015 | Comments (0)

6.22.15 WOD

WOD: “Isabel” 30 Snatches (135/95)


June 21st, 2015 | Comments (0)