Endurance WOD 3/18/18
Reminder: No olympic lifting class today Open gym 9-12 Endurance 11am AMRAP 35 Minutes 400m Run or 500m Row 5 Strict Pullups 10 Toes To... Read More
WOD 3/17/18
21-18-15-12-9-6-3 DB Snatch, alt 50/35 DB Weighted Lunge Burpee Over Dumbbell V Up Or Open WOD 18.4 For time: 21 deadlifts 21 handstand push-ups... Read More
WOD 3/16/18
WWPF For Time: 50 Synchronized Wall Ball Shots, 20/14 2 Alt Rope Climbs 30 Russian Twists, 20/14 (alt reps) 2 Alt Rope Climbs 10 Strict... Read More
WOD 3/15/18
Front Squat 3-3-3 Then 4 Rounds of: 50 Double Unders 25 Pushups 10 Power Snatch 135/93 Post Loads and Times to... Read More
WOD 3/14/18
Bench Press: 3RM 2 x 3 @ 90% Then… 0:00 – 5:00 (5 min AMRAP) 50 OHS, 95/63 *Max Toes 2 Bar in... Read More
WOD 3/13/18
EMOM 7 Minutes-Increase weight each round 3 Hang Cleans 1 Jerk Then….. AMRAP 15 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power... Read More
WOD 3/12/18
One Rep Max Back Squat Test! 10 min AMRAP Alternating L/R Turkish Get-ups 50/35 KB or DB
WOD 3/11/18
9am-11am: Open Gym 10am: Olympic Lifting Class 11am: Endurance Complete Both AMRAP’S in any order….. AMRAP 18 MIN 250m Row 21 Wall Ball... Read More
WOD 3/10/18
Snatch: 1RM Then.,. 14 Min Ladder (3-6-9-12-15-18…..) Kb Swing, 70/53 HR Push-up Goblet Squat, 70/53 OR Workout 18.3 2 rounds for... Read More
WOD 3/9/18
WWPF 0:00-9:00 9 MIN CAP Find 5RM Front Squat (FROM FLOOR / NO RACK) ——1 min break——- 10:00 – 19:00 9 MIN AMRAP... Read More