WOD 5/8/14
Deadlift: 3-3-3 Then… 2014 Regionals Team Event 6 – with a Partner 500 m Row & 125 DU, each 50 Deadlifts, partner holds deadlift, 275/185... Read More
WOD 5/8/13
Push Press 3-3-3 Then 5 Rounds of: 40 Double Unders 30 Kettle Bell Swings 53/35 20 Pushups Post loads and times to comments: LIVE STREAMING... Read More
WOD 5/7/14
Hang Power Clean: 3-3-3 Then… 3 Rounds: 400m Run 21 Hang Power Cleans, 135/95 12 Box Jumps, 30/24 Photo bomb of the month
WOD 5/6/14
Test: 1 RM Overhead Squat Then…. AMRAP 15 Min 200m Run 7 OHS 135/95 4 Bar Muscle Up Then…. EMOM 7 100m Sprint ... Read More
WOD 5/5/14
Weighted Pullups, 5-5-5 5 rounds (20 min cap) 1 rope climb 5 Russian KB Swings L / 5... Read More
WOD 5/4/14
10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 6 Rounds 400m Run 15 Hand Release Push... Read More
WOD 5/3/14
Power Snatch 3-3-2-2-1-1-1 Then 800 Meter Run 30 Power Snatch 135/95 800 Meter Run Post loads and times to Comments:
WOD 5/2/14
7 Min EMOM Snatch + Hang Snatch + OHS Then.. With a Partner: 42-30-18 Front Squats, 155/105 Target Burpees, over max reach BUY TICKETS HERE... Read More
WOD 5/1/14
Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press... Read More
May – June NEWS & EVENTS
NEW PRE-Hab CLASS: * Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles MID-ATLANTIC REGIONALS COMPETITION:... Read More