WOD 2/21/20
10 min snatch emom Snatch Hang Snatch OHS then…. WWPF 20 min Partner Nate Relay 2 Muscle ups 4 HSPU 8 KB swings... Read More
WOD 2/20/20
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: For a Total Score... Read More
WOD 2/19/20
Close Grip Bench Press: 3 x 1 Weighted Pull-up: 3 x 1 Then… 13 min Ladder: 3-6-9-12-15…. Toes 2 Bar Wall Ball Shots,... Read More
WOD 2/18/20
EMOM 10 Minutes 3 Cleans +1 Jerk Then… AMRAP 12 Minutes 10 Barbell Lunges 115/73 10 Burpees Over Bar 30 Double Unders Ashley Miersch
WOD 2/17/20
Back Squat 2RM then 2×2@95% “JIMMY DYCE”20min AMRAP of:9…7…5 of:Snatch…145/85 poundsHSPUthen:15…10…5 of:KB Swings…70/53 poundsBurpeesthen:21…15…9 of:Thruster…95/65 poundsPull Ups Sgt. James Fordyce was killed Feb. 17 2006... Read More
Endurance WOD 2/16/20- No Yoga Today!
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY- We will have ROMWOD Endurance: Bill and Bernadette Endurance-Palooza AMRAP 36... Read More
WOD 2/15/20
15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette! ... Read More
WOD 2/14/20
15 min to heavy hang snatch then… Wacky Wiser Partner Friday 42 Alt Squat Snatch, 95/53 30 planking burpees 18 C2B pull-ups ,... Read More
WOD 2/13/20
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: 3 Rounds of:... Read More
WOD 2/12/20
Close grip bench: 3 x 4 Strict Wt pull-ups: 3 x 3 Then… 10-9-8-7-6-5-4-3-2-1 KB swings, 53/35 Toes Through Rings HSPU