WOD 5/2/18
Press: 3 Rep Max 2 x M.E. DB Burn Out sets (8-12 reps) Then… Death By…….. Clean & Jerk, 135/93 (Complete 1 rep... Read More
WOD 5/1/18
EMOM 7 Minutes 2 Snatch pull 1 Snatch Then….. 3 Rounds 400m Run 20 Toes to Bar 5 Snatch 155/103 Team Training is this... Read More
WOD 4/30/18
Front Squat 3×4 3 sec pause on 1st and 3rd reps then… 21-15-9 DB box step overs 20/16 box 50/35 DBs Ring Dips
Endurance WOD 4/29/18
9am- Olympic Lift Class 10am- Endurance 9-11- Open Gym Endurance WOD 1000m Run 25 Box Jumps 24/20 25 Sit Ups 25 Pushups 800m Run 25... Read More
WOD 4/28/18
Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU Canadian Forces Corporal Nicholas... Read More
WOD 4/27/18
WWPF 0:00 – 12:00 Work Up to a Heavy Snatch 12:00 – 32:00 40 Synchronized Wall Ball Shots, 20/14 40 Deadlifts, 225/153 (mix... Read More
WOD 4/26/18
Hang Power Clean 3-3-3 Then: 5 Rounds of: 4 Strict Hand Stand Pushups 8 Dumbell Hang Squat Cleans (50/35) 12 Pullups ... Read More
WOD 4/25/18
Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps) Then… 2 Rounds for Max Reps: 1 Minute Max Double Unders... Read More
WOD 4/24/18
15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes... Read More
WOD 4/23/18
Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35... Read More