Month: February 2019

3-1-2019

19.2 is a redo……. let’s go. WOD: Beginning on an 8-minute clock, complete as many reps as possible of:  25 Toes-to-bars  50 double-unders  15 squat cleans, 135/85lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185/115lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, […]

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2-28-2019

It’s all fun Str/Skill: 7min EMOM4 Power Cleans6 Hanging Knee RaisesPick a decent but challenging weight WOD: 3rds20 Wall Balls (20/14)13 Toe 2 Bars10 Dumbell Clean & Jerk (50/35)

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2-27-2019

It’s not heavy Str/Skill:5×3 Deficit Deadlifts @70% WOD: 1min Max Cal Echo Bike1min Max Push Up1min Max Double Under1min Max Sit Up1min Max Cal Row:30 sec rest between movements

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2-26-2019

Just work harder Str/Skill: 6×3 Overhead SquatsBuild, not above 75% WOD: 7min AMRAP5 Overhead Squats5 Bar Burpees(95/65)

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2-25-2019

Start now, and next time you will be better Str/Skill:12 MinFind a 2 Rep MaxThruster WOD:Thrusters / Box Jumps18/915/712/59/3(95/65, 30/24)

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2-23-2019

Reset Str/Skill: 5×3 Split Jerk above 70% WOD:3rds21-15-9SitupsPower CleansJerks(115/85)

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2-21-2019

Dont miss this Str/Skill: Sumo Deadlift High Pull & Rowing Techniques WOD: For Time 20 Cal Echo Bike20 Sumo Deadlift High Pull (75/55)20 Box Jump Overs (24/20)20 Power Snatches (75/55)20 Cal Rower 

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2-20-2019

Get ready for more fun. Str/Skill:6 X 2Hang Power CleanBuild WOD: 8min to Complete3rds30 Double Unders20 Dumbell Hang Clean&Jerk(10R/10L) 50/3510 Toes 2 BarRemaining timeMax Air Squats

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2-19-2019

Yes you read that correctly Str/Skill: 1a) 5×7 Strict Pull Ups1b) 5×10 GHD Situps WOD:10 Rds10 Wall Balls (20/14)5 Burpees

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2-18-2019

Better late than never Str/Skill: 5×4 Banded DeadliftsBuild WOD:12 min AMRAP6 Deadlifts (225/155)6Hand Stand Push Ups6 Box Jumps (24/20)

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