WOD 9/4/23
Hard Labor – Foose B-Day Remix 5 Rounds: 400m Run 9 Front Squats, 185/123 9 Strict Pull-ups 100m Sandbag Carry *Complete 53 Birthday Burpees during... Read More
WOD 9/3/23 – Endurance 10am
10 Min AMRAP 100m Sprint 100m Recovery 10 Min AMRAP 4 Wall Climbs 8 Toes 2 Bar 12 Box Step-overs, 70/53 10 Min Ladder: 3-6-9-12-15-18…..... Read More
WOD 9/2/23
“Linda” – 3 Bars of Death Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 bodyweight Bench Press: bodyweight Clean: 3/4 bodyweight
WOD 9/1/23
WWPF 20 Drag Rope DU (mix reps anyway) 50 Synchronized Wall Ball Shots, 20/14 100m Sled Push Relay (both do 100m) 40 Drag Rope DU... Read More
WOD 8/31/23
EMOM 10 Clean + Front Squat + Jerk Then…. AMRAP 21 500m Row 30 DB/kb Lunges, 50’s/35’s or sandbag (100/75) 15 HSPU 7 RMU
WOD 8/30/23
RDL: 4 x 8 (3 sec neg/ 1 sec pause) *increase weight from last week Weighted Strict Pull-ups: 3 x 3 *complete max reps with... Read More
WOD 8/29/23
EMOM 10 1 Snatch + 2 OHS Then… For Time – HBD Jen G! 46 Snatches, 95/63 400m Run 46 Burpees over Bar 400m Run... Read More
WOD 8/28/23
Front Squat Week 4-Only increase if you made all of your reps last week Every 2 Minutes 2×6@83 2×4@88 2×2@93 1xME @73 (10+ reps) Then…. 10... Read More
Endurance WOD 8/27/23
Olympic Lift Technique Class: -Snatch First Pull + Snatch Pull + Snatch 5×1 -Clean First Pull + Clean Pull + Clean and Jerk 5×1 Endurance:... Read More
WOD 8/26/23
Pick your Poison…. Running McGhee 30 Min AMRAP 5 Deadlifts, 275/183 13 Push-ups 9 Box Jumps, 24/20 *Run 400m @ 5:00, 10:00, 15:00, 20:00, 25:00... Read More