Football WOD – Jan 17, 2016
Complete 4 rounds for time of: 3 ground to overhead (205/125#, NTE 75% 1RM) 6 lateral box jumps (24/20") 3 ground to overhead (205/125) 100 yard shuttle run Rest 90 seconds Then Complete 50 chin…
Daily WOD – Jan 16, 2016
Complete for time: 800m run 40 toes to DB 40 ring dips 400m run 20 toes to DB 20 ring dips 200m run 10 toes to DB 10 ring dips WOD Notes: A toe to…
Daily WOD – Jan 15, 2016
3 rounds of: 75 double unders 15 box step ups L (24/20") 15 burpees 15 box steps ups R (24/20") WOD Notes: The double unders can cause the largest fluctuations in time domain for this…
Make Up Day – Jan 14, 2016
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Fight Gone Strongman - stone to shoulder, keg presses, tire flips, weighted pullups, farmer…
Daily WOD – Jan 13, 2015
Back Squat 1-1-1-1-1-1-1 (5s eccentric phase) Then Goal setting! WOD Notes: The back squat today will be a 1 rep max with a slow eccentric (lowering) phase. The goal beyond the strength gains will be…
Daily WOD – Jan 12, 2016
Alternating EMOM for 20 minutes of: 2 cleans (75% 1RM) 8 pull ups, 8 push ups WOD Notes: EMOM stands for every minute on the minute. This means during the first minute, you'll complete 2…
Daily WOD – Jan 11, 2016
With a 12 minute running clock: 1000m row then ascending ladder by 3's of KBS (53/35#) and medball cleans (20/14#) WOD Notes: You'll start at time zero with a 1000m row. Then in the remaining…
Football WOD – Jan 10, 2016
Complete 6 rounds for time of: 4 hang power cleans (185/115#) 4 split jerks (185/115#) 4 broad jumps Rest 45 seconds after each round. WOD Notes: For the broad jump portion of the workout, you…
Daily WOD – Jan 9, 2015
Dumbbell bench press 5x10 Then Max consecutive wallballs (20/14# to 10/9') WOD Notes: This is a volume bench press day. Safety is paramount! Make sure there are no dumbbells around a bench when you are…
Daily WOD – Jan 8, 2016
"Fight Gone Strongman" Keg Presses Stone to shoulder Farmer Carries Tire Flips Weighted pull ups WOD Notes: The "fight gone-" style of workout means you spend 1 minute at each station completing as many reps…