WOD 9/4/20
15 min to Heavy Hang Squat Clean Then… 3 Rounds 300m Run 15 T2B 7 Hang Squat Cleans, 165/113 Virtual 6am/12noon Reverse Fly: 3 x... Read More
WOD 9/3/20
EMOM 10 Minutes 2 Snatch Pulls 1 Snatch Then…… Vicki’s 62nd Birthday Extravaganza!!! 2 Rounds 31 Snatch Grip Deadlifts 95/63 31 Push Press 31 Hang... Read More
WOD 9/2/20
Single Leg Step-up: 3 x 8 Strict Pull-up: 3 x Max Effort Then… 13 min Ladder 2-4-6-8-10-12… Alt Arm Devils Press, 50/35 Lateral... Read More
WOD 9/1/20
EMOM 10 Minutes 1 Clean Pull 1 Clean 1 Jerk Then……. 500m Row or Ski 5 Clean and Jerk 155/103 400m Row or Ski 4... Read More
WOD 8/31/20
Back Squat: 20 Min to Establish a 1RM Then… For Time: 10-8-6-4-2 Thrusters, 135/93 MU (modify w/Dip+Pull-ups) Nicole and Megan’s Thruster... Read More
Endurance 8/30/20
9am- Olympic Lift Technique with TJ 10:15 am- Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 KB Sumo Deadlift 15 KB Taters 10 KB... Read More
WOD 8/29/20
FloorPress 3 x 10 Push-up: 3 x max effort *Treat this as a superset. Rest 2 -3 min after each round Then… 3... Read More
WOD 8/28/20
10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpee Over Bar *Cash Out 100 bicep curls , 45/33 The reaction when they program... Read More
WOD 8/27/20
EMOM 10 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then…… Kar-Annie 50-40-30-20-10 Wall Balls Double Unders Sit Ups Virtual WOD: 6am, 12 Noon... Read More
WOD 8/26/20
Single Leg Step-ups: 3 x 8 (no kick off) Strict Chin-ups: 3 x max reps then… 1 Round For Time 1000m row 60 SA... Read More