WOD 1/12/17
Over Head Squat 3-3-3 Then: 12 Min AMRAP 200 Meter Run 10 Over Head Squat 95/63 10 Toes to Ring Post... Read More
WOD 1/11/16
Bench Press: 3-3-3 Single Leg RDL: 6-6-6 THEN…. 18 MIN AMRAP 1000m Row 60 Box Jump Overs, 24/20 50 KB Snatches, 53/35 40 Alt Pistols... Read More
WOD 1/10/17
Clean 2-2-2 (do not have to be touch and go) Then… 21 Hang Cleans 135/93 21 Pullups 15 Hang Cleans 165/113 15 C2B Pullups 9... Read More
WOD 1/9/17
Congratulations to our Comp Winners Front squat: 3 x 3 (3 sec pause 1 & 3rd rep) For time: 100 alt KB push press 35/26... Read More
WOD 1/8/17
10am Olympic lifting 11am Endurance 50-40-30 Wall Ball Shots Situps DU *Row 1000m during WOD CASH OUT: 1 mile run Congrats to everyone to competed... Read More
2017 New Year Novice Partner Comp LeaderBoard
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WOD 1/6/16
WWPF – (26 MIN RUNNING CLOCK) 2k Row (split anyway) -(2000 reps) Into… 42 Front Squat, 135/93 42 Toes 2 Bar (partner... Read More
WOD 1/5/17
Hang Snatch 3-3-3 Then: 12 Strict Hand Stand Push Up 30 Double Unders 3 Hang Snatch (135/93 – Power or Full) 9... Read More
WOD 1/4/16
Bench Press: 5-5-5 Single Leg RDL: 8-8-8 (each leg), use KB’s or DB’s Then… AMRAP 15 minutes 21 Deadlifts, 155/103 ... Read More
WOD 1/3/17
Hang Clean 3-3-3 Then.. 20 Front Rack Lunges 115/83 15 Strict Pullups 20 Front Rack Lunges 155/103 12 Strict Pullups 20 Front Rack Lunges 185/133... Read More