Today’s WOD

10-4-2019

Sign up and throwdown. Str/Skill:Double Under Progression10min Work for Large UB sets WOD:Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:  50-ft. weighted walking lunge  16 toes-to-bars  8 power cleansThen, 2 rounds of:  50-ft. weighted walking lunge  16 bar muscle-ups  8 power cleansEtc., alternating between toes-to-bars and bar muscle-ups every […]

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10-3-2019

It’s an adjustment Str/Skill:Push Press7×5 Build WOD:15min Clock15-12-9Sumo Deadlift High Pull& Pull Ups(75/55)Then AMRAP 5 Box Jumps10 HRPU20 Situps(24/20)

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10-1-2019

Time to start thinking “costume” Str/Skill:8×8 Close Grip Bench Press@50% 1RM WOD:42/21(100)30/15(200)18/9(400) Wall Balls & Power Snatches (Running) (20/14,75/55)

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9-30-2019

Its changed, but still the same. Str/Skill: 15min to find2 Rep Max Sumo Deadlift WOD: 2rds:10 Squat Cleans10 Jerks(135/95)

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9-28-2019

Get back to work Str/Skill:5×1Squat CleanHang Squat CleanHi Hang Squat CleanJerk WOD:3rds400M Run10 Box Jumps5 Clean & Jerk25 Situps(135/95) 

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9-27-2019

It’s not gonna be that bad Str/Skill: Kettlebell Snatch+ Clean & JerkProgressionWork up to Duals WOD:Crossfit Open Workout 12.412min Cap150 Wall Balls90 Double Unders30 Muscle Ups(20/14)

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9-26-2019

Just because it’s hard doesnt mean you cant get good. Str/Skill:6×3 Snatch BalanceBuild WOD:Every 90 seconds for 10 rds1 Squat Snatch2 Overhead Squats@75%Miss =7 Burpees

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9-25-2019

Let’s get lifting Str/Skill: Front Squat15min5,5,3,3,1,1,1Build at each set WOD:50 Cal Row40 Thrusters30 Bar Burpees20 Power Cleans10 Push Jerks95/65

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9-23-2019

Push the limit Str/Skill:5X5 Strict Press@80% or add #From previous week WOD:17 min AMRAP20 Kettelbell Swings25ft KB Lunge10 Push Press25ft KB Lunge53/35, 95/65

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9-21-2019

Simple can be very effective Str/Skill:Bench Press7×5 Build WOD: 200M Run3rds Cindy200M Run2rds Cindy200M Run1rd Cindy Cindy: 5 Pull Ups,10 Push Ups, 15 Squats

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