Daily WOD – Nov 29, 2015
AMRAP in 2 minutes of: 3 thrusters (155/105#) 6 toes to bar 12 double unders Rest 1 minute and repeat for a total of 6 rounds. Pick up each 2 minute AMRAP where the last…
Daily WOD – Nov 28, 2015
"Black Out Day" 20 reps for time of: deadlifts (135/95#) push ups power cleans (135/95#) pull ups front squats (135/95#) burpees push presses (135/95#) WOD Notes: A black out day means you don't know what…
Daily WOD – Nov 27, 2015
Banded Box Squat 10x2 (60% bar, 30% band) Then 5x10 Russian KB swings (AHAP) WOD Notes: The banded squats today are designed to be done for speed. There should be a fairly slow eccentric phase…
Daily WOD – Nov 26, 2015
“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes: The sub for muscle ups is 2x…
Daily WOD – Nov 25, 2015
One board bench press 1-1-1-1-1-1 then alternating tabata (4 rounds of each): ring rows strict toes to bar WOD Notes: A one board bench press means you will be benching with a 2x4 on your chest. …
Daily WOD – Nov 24, 2015
"Diane" 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes: Compare to 141119. Community Notes: Happy Birthday Ed!!
Daily WOD – Nov 23, 2015
AMRAP in 14 minutes of: 30 box jumps 50 wallballs (20/14# to 10/9') 2 rope climbs Reminder: Tomorrow will be our first 5:15 am class! They'll be held on Mondays, Wednesdays and Fridays going forward.
Football WOD – Nov 22, 2015
Complete for time: 9 power clean (185/125#) 10 slam ball (40/30#) 6 power clean 15 slam ball 3 power clean 20 slam ball Rest 5 minutes then Complete for time: 9 power clean (155/105#) 10…
Daily WOD – Nov 21, 2015
"Saturday Blackout" *Update: Partner interval 10 rounds for time of: 200m sprint 15 thrusters (75/55#) 15 burpees WOD Hint: Partner interval!
Daily WOD – Nov 20, 2015
Deficit Deadlift 1-1-1-1-1-1 Then 15 power cleans NFT (80% 1RM PC) Schedule Notes: There have been several changes made to the upcoming schedule & events post that we put up yesterday. Please take a moment to…