Daily WOD – May 4, 2019
Sumo Deadlift 3x8 (75%) Then alternating Tabata for 6 minutes of: bent over barbell rows (50% 1RM bench) jumping lunges (KB held goblet style) Community Notes: We are excited to announce that Ricky is joining…
Daily WOD – May 3, 2019
Every 4 minutes for 40 minutes complete one of: 400m run 500/400m row Alternate movements each round. WOD Notes: We will record your fastest of each movement. Those who do not run can alternate between…
Daily WOD – May 2, 2019
Complete 4 rounds for time: 8R/8L DB hang power clean and jerk (50/35#) 16 burpees
Daily WOD – May 1, 2019
Front Squat 1-1-1-1-1 Then Hold each of the following: yoga squat (2 minutes) half pigeon (2 minutes per side) couch stretch (1 minute per side) WOD Notes: Compare to 181016. Schedule Notes: Due to Mother's…
Daily WOD – Apr 30, 2019
"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: Compare to 180328.
Daily WOD – Apr 29, 2019
Complete in any order: Run 1 mile (cumulative) 50 deadlifts (225/155# NTE 60%) WOD Notes: You may split up this workout into any rep scheme you like. If you know high volume deadlifts leave your…
Football WOD – Apr 28, 2019
Complete 3-6-9-12-9-6-3 reps for time of: Burpees over a bar Push jerks (155/95#, NTE 70%) Chest to bar pull ups WOD Notes: Anyone with shoulder issues should scale the push jerks to dumbbell strict presses or…
Daily WOD – Apr 27, 2019
"Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes: Compare to 181010. Community Notes: Happy Birthday Ian Curtis!
Daily WOD – Apr 26, 2019
Alternating EMOM for 30 minutes of: 2 hang power clean (increasing weight) 1R/1L Turkish get up (53/35#) WOD Notes: Today is a strength day with our accessory work built in and a time component to…
Daily WOD – Apr 25, 2019
Complete for time: 9 power snatch + 9 thruster + 9 clean & jerk (95/65#) 200 meter run 7 power snatch + 7 thruster + 7 clean & jerk (95/65#) 400 meter run 5 power…