WOD 4/4/16
Warm Up 5 Min of consecutive jump rope :40 of singles :20 of doubles 5 Rounds-No rest Strength Back Squat 20min Work up to 5RM WOD 40...
WOD 4/1/2016
Warm Up 10 min AMRAP 10 Muscle Snatches 10 Snatch Balance 10 EMOM 2 Snatch Pulls 1 Squat Snatch WOD 5 Rounds for time 3 Power Snatches...
WOD 3/31/2016
Warm Up Coaches Warm Up WOD With a Partner 800m Run 60 Front Squat (135/95) 800m Run 60 Toes to Bar 800m Run 60 Front Rack Lunges 800m...
WOD 3/30/2016
Warm Up 1200m Indian Run Strength Back Squat 3-3-3-2-2-1 Work up to heavy for the day WOD EMOM 10 25 Double Unders 2 Muscle Ups Both...
WOD 3/29/2016
Warm Up 8 Minutes (Slow) 10 Empty Bar Thrusters 8 Ring Dips Strength Power Clean 3-3-3-2-2-1 Drop and reset each rep Work up to Heavy...
WOD 3/28/2016
Warm Up 3 Slow Rounds 10 Hang Cleans w/ barbell 10 Ring Rows 10 OH Walking Lunges w/ empty barbell Strength 4x1 Clean and Jerk Heavy...
WOD 3/25/2016
16.5!!!! Last One!!! #WOD
WOD 3/24/2016
Warm Up 200m Foward Run 400m Backward Run 200m Forward Run WOD 12 EMOM Even-10 KB Snatches Odd-10 Strict Pull Ups then 21-15-9 Burpee Box...
WOD 3/23/2016
Warm Up Bring Sally Up (Air Squat) Skill 100 Hollow Rocks Strength 5x5 Front Squat @75% WOD 5 AMRAP 5 Deadlifts (135/95) 5 Hang Power...
WOD 3/22/2016
Warm Up 8 AMRAP (SLOW) 5 Stict Pull Ups 10 GHD or Ab Mat Sit ups 20 Air Squats Skill 3 Rounds 50ft or Best Effort Hand Stand Walk Max...
