Football WOD – Jul 23, 2017
Complete 3 rounds of: 1 min one-arm DB thruster (50/35#) 1 min rest 1 min toes to bar 1 min rest 1 min DB snatch (50/35#) 1 min rest 1 min row (for calories) 1 min rest…
Daily WOD – Jul 22, 2017
In teams of 4, complete for time: 400m run 100 box jumps (24/20") 400m run 200 wallballs (20/14# to 10/9') 400m run 300 KB swings (53/35#) 400m run 400 double unders WOD Notes: Two athletes…
Daily WOD – Jul 21, 2017
Back Squat 10-9-8-7-6-5-4-3-2-1 WOD Notes: Similar to the recent bench day, the goal for this workout is to increase in weight with each set. If you fail a set, do not repeat it. Lower the…
Open Gym – Jul 20, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Complete 3 rounds each for time of: cal row…
Daily WOD – Jul 19, 2017
Push Jerk 3-3-3-3-3 Then Max push presses in 3 minutes at 50% of 3RM push jerk.
Daily WOD – Jul 18, 2017
AMRAP in 13 minutes: 50 burpees 40 pull ups 30 power cleans (135/85#) Community Notes: Happy Birthday Joel!
Daily WOD – Jul 17, 2017
Complete 3 rounds for time of: 8 front squats (75% 1 rep max) 400m run WOD Notes: The front squat weight for this workout should be such that you can complete every round unbroken but…
Football WOD – Jul 16, 2017
Take 10 minutes to find your max hang power snatch Then Complete 15-10-5 reps for time of: Hang power snatch (135/95#, NTE 75%) Box jumps (24/20″) Strict pull ups WOD Notes: Athletes with shoulder issues…
Daily WOD – Jul 15, 2017
Bench Press 10-9-8-7-6-5-4-3-2-1 WOD Notes: This workout is not for time. The goal is to start your first set (10 reps) around 60% of your 1 rep max and gradually increase weight each round until…
Daily WOD – Jul 14, 2017
Complete 3 rounds, each for time of: calorie row (40/30) 10 hang cleans (155/105#) 70 double unders WOD Notes: This is designed to be some very high speed interval work. The row should be an…