WOD 12/1/14
Strength: Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35... Read More
WOD 11/30/14
10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute... Read More
WOD 11/29/30
Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20... Read More
WOD 11/28/14
7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM)... Read More
WOD 11/27/14
HAPPY THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7... Read More
WOD 11/26/14
Skill WOD 10 Minutes of Handstand Walk practice Then… Complete the 12 Minute ascending ladder for time: Double Unders (5-10-15-20-25-30-35…..) Power Cleans, 135/93 (1-2-3-4-5-6-7…….) Then…... Read More
WOD 11/25/14
EMOM 7 1 Snatch 1 Hang Snatch 2 OHS Then….. AMRAP 3 Minutes 1 Snatch 195/133 (any way) 10 Pistols 15 Pushups 1 Rope Climb... Read More
WOD 11/24/14
Front Squat: 3 x 5 (wk 2) If you got all your sets & reps add weight. 3 sec pause on 1st 3rd and 5th... Read More
WOD 11/23/14
10am: Olympic Lifting 11am: Endurance For Time: Cash In: 800m run 4 Rounds 20 Sumo Deadlift Highpulls, 70/53 20 Pullups 20 Situps 20 Burpees 200m... Read More
WOD 11/22/14
EMOM 7 Minutes 1 Clean + 1 Hang Clean + 1 Jerk Then… Saturday Death By… Thruster, 95/63 Lateral Jump over bar COMEDY NIGHT... Read More