Daily WOD – Apr 4, 2016
Split Jerk 2-2-2-2-2 Then 5x5 power snatch (60%, touch and go) WOD Notes: A 2 rep max split jerk poses a challenge in that it can be very challenging to lower a heavy split jerk…
Football WOD – Apr 3, 2016
Complete 5 rounds for time of: 5 thrusters (185/115#) 20 yd dumbbell farmer carry (AHAP) rest 60 seconds 5 hang power cleans (185/115#) 10 plyo push ups rest 30 seconds WOD Notes: Do not drop…
Daily WOD – Apr 2, 2016
Teams of 4 complete for time: 400 air squats 300 deadlifts (135/95#) 200 sit ups 100 power cleans (135/95#) WOD Notes: Each team gets 2 bars and can have 2 people working at a time. The work does…
Daily WOD – Apr 1, 2016
"Open 16.6" AMRAP in 22 minutes of an ascending ladder by 3's of: box jumps (48/36") snatches (225/155#) ring handstand push ups WOD Notes: For the final Open WOD this year, they chose an ascending…
Make Up Day – Mar 31, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Open 16.5" 21-18-15-12-9-6-3 reps for time of thrusters (95/65#), bar facing burpees Back Squat 5-5-5-5-5…
Daily WOD – Mar 30, 2016
Complete in any order: 10 rope climbs 30 push presses (155/105#) 50 box jumps (30/24") Open Notes: Thanks to everyone who participated in the open this year! We had more athletes compete than ever before…
Daily WOD – Mar 29, 2016
In teams of 2, complete for time: 14 rounds of: 10 wall balls (20/14# to 11/10') 10 KB swings (70/53#) Followed by 100 pushups WOD Notes: The wall balls are high and the KBs are heavy!…
Daily WOD – Mar 28, 2016
Hang Power Clean 5-5-5-5-5 Then 6x50 yd sprint Community Notes: Happy Birthday to Mitch, Danielle J. and Nicole!!
Football WOD – Mar 27, 2016
Complete 6 rounds for time of: 3 clean and jerks (205/125#) 12 OH plate walking lunges (45/25#) 24 Russian twists (45/25#)
Daily WOD – Mar 26, 2016
Back Squat 5-5-5-5-5 Then Weighted Pull Up 3-3-3-3-3