WOD 5/7/16
Hang Squat Clean 2-2-2 Then 12 Min AMRAP 5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar ... Read More
WOD 5/6/16
Turkish Get-up: 10 minutes to work up to a heavy single on both arms Then…. “Wacky Wiser Partner Friday” 300 Double Unders 2000m... Read More
WOD 5/5/16
Front Squats 1-1-1 Then: 6 Rounds of: 5 Thrusters 95/63 7 Hang Power Clean 95/63 10 Sumo Deadlift High Pull 95/63 ... Read More
WOD 5/4/16
Bench Press: WK 5 5 (sets) x 3 (reps) @ 85% Then… AMRAP 16 minutes 21 Deadlifts, 115/73 15 Shoulder 2 OH, 115/73 9 Burpee... Read More
WOD 5/3/16
Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle... Read More
WOD 5/2/16
4 rep max Back squat then 2 sets of 90% 15 min AMRAP 6 strict pull-ups 9 decline Push-ups (feet on box)24/20 12 bulgarian split... Read More
Endurance WOD 5/1/16
10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run... Read More
WOD 4/30/16
3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave... Read More
WOD 4/29/16
15 minutes to a heavy clean Then… WWPF For Time: 100 Cal Row, (pet rock) 75 C2B Pullups, Partner hangs from bar 50 Handstand Pushups,... Read More
WOD 4/28/16
Front Squats 2-2-2 Then: 12 Min Amrap of: 10 KB Swings (70/53) 10 Ring Pushups 10 Med Ball Cleans (20/15) Post Loads and Times to... Read More