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Tuesday 8/2

August 1, 2016

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TUESDAY Warm up 50 jumping jacks 40.butt kickers 3 rounds 12 pvc good mornings 9 KB swing 6 push press Then 50 jumping jacks WOD Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. STRENGTH Bench Press + 35% Bar […]

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Monday 8-1

July 31, 2016

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MONDAY Warm up With partner 150 cals on row or bike for time while working 30 Sec on 30 Sec off WOD For time : 8 deadlifts 335/215 40 sit-ups 80 double-unders 4 rope climbs 80 wall-ball shots 4 rope climbs 80 double-unders 40 sit-ups 8 deadlifts STRENGTH Max effort lower Back Squat with Straight […]

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Saturday 7/2

July 1, 2016

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SATURDAY- No class Monday July 4th get outside and use your fitness! WARM up Dynamic WOD Teams of 2 AMRAP 20 min 21 wall ball 15 cal row or bike One partner completes a round then tag of to partner. STRENGTH 3RM High Hang Snatch 3RM OHS High Hang Muscle Snatch – 4 x 3 […]

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Friday 7/1

June 30, 2016

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FRIDAY Warm up Barbell complex Hang clean-front squat- push press Build up in weight WOD Complete as many reps as possible in 20 minutes of: 135-lb. clean and jerks, 15 reps Rest 1 minute 155-lb. clean and jerks, 15 reps Rest 1 minute 185-lb. clean and jerks, 15 reps Rest 1 minute 225-lb. clean and […]

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Thursday 6/30

June 29, 2016

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  THURSDAY Warm up Plyo baseline x3 WOD 5 rounds of: 2 minutes of triple-unders/double unders 1 minute of handstand walking Rest 2 minutes STRENGTH Box Squat (55% Bar Weight + 25 % Band) – 10 x 2 *on the minute Squat Top Set – 8RM Deadlift (50% Bar Weight + 30% Band) – 8 […]

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Wednesday 6/29

June 28, 2016

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WEDNESDAY Warm up 3 rounds 60 seconds hollow or tuck hold 10 Russian twists 10 each banded steps : forward backward side to side WOD Complete as much as possible in 20 minutes of: 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 single-leg squats, alternating 45 pull-ups 20 handstand push-ups […]

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Tuesday 6/28

June 27, 2016

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TUESDAY Warm up 3×30 singles +10 doubles 5 inch worm push ups 30 mt.climbers 2 rounds of 30singles and 10 doubles 20 banded pull aparts 30 steam engines 1 round of 30 singles and 10 doubles WOD 4 rounds for time of: 135/95-lb. sumo deadlift high pulls, 20 reps 30 sit-ups STRENGTH Push Press (50% […]

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Monday 6/27

June 26, 2016

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MONDAY Warm up 2 rounds 400m run Bear crawl Bear walk Crab walk Plank walk WOD AMRAP 12 min 1 rope climb 100m run 1 power clean 155/115 STRENGTH Max effort lower “Sumo Deadlift (1″” Deficit) – 1RM” Glute Ham Raises – 3 x max reps Hip Bridges – 3 x 15 Reverse Hypers – […]

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Saturday 6/25/16

June 24, 2016

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  SATURDAY- please come a little early to get warmed up this is a long wod so will go past 11am! WARM up WOD “1775” Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates […]

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Friday 6/24/16

June 23, 2016

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FRIDAY Warm up Med ball passing Chest Overhead Thruster Granny Lunge pass Backwards Sideways WOD J.T. 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups STRENGTH Floor Press + 25% Chains – 1RM Barbell JM Presses – 8RM Weighted Dips – 3×10 Flat DB Tate Presses – 3×12 Incline DB Reverse Flys + Windmills […]

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