Endurance WOD 9/3/17
9-12Open Gym 10 am- Olympic Lift Class 11 am- Endurance 1600m Run 21 box step ups with med ball 24/20 21 med ball sit ups... Read More
WOD 9/2/17
Push Press 3-3-3 Then 15 Min AMRAP 30 Double Unders 15 Hang Power Cleans (115/83) 10 Push Press(115/83) 5 Pullups Post... Read More
WOD 9/1/17
WWPF 0:00 – 10:00 Front Squat: 2RM 12:00 – 21:00 9 Min AMRAP Max Ring MU (scale = BMU or burpee pullups) Max Cal... Read More
WOD 8/31/17
Deadlift 2-2-2-2-2 Then 21-15-9 Deadlift (225/153) Box Jump Ring Dips Post Loads and Times to Zen and Comments:
WOD 8/30/17
Bench Press: 8rm then 2 x 8 @ 90% Then... 15 min AMRAP Ladder Bear Complex Ladder, 135/95 200m Run (Add 1... Read More
WOD 8/29/17
EMOM 7 Minutes 1 Snatch Pull with Shrug and Pause 2 Hang Snatch Then… 21 KB Snatch to overhead lunge, alternating 70/53 10 Strict Pullup... Read More
WOD 8/28/17
Back Squat 1-1-1 at 98% Then: 5 Rounds For Time: 250m Row 15 Tuck Jumps 15 Ring Push-ups
Endurance 8/27/17
9-12- Open Gym 10am- Olympic Lift Class 11am- Endurance WOD Running Clock 0:00-7:00 EMOM 100m Sprint 10:00-20:00 5 Deadlifts 185/133 25 Double Unders 200m... Read More
WOD 8/26/17
“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows... Read More
WOD 8/25/17
WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with... Read More