Today’s WOD

4-17-2018

They cant all be simple Str/Skill: 1a)5×7 Weighted Push Ups 1b)5×7 Pendlay Rows WOD: 9-15-21-15-9 Box Jumps Pull ups Push Press (24/20,95/65)

Read More

4-16-2018

You can be more, but you have to try. Str/Skill: 13 min to find 5 Rep max Squat Clean WOD:8min Clock Max Wall Balls Every min on the min, including 0:00 Perform 1 Squat Clean & Jerk @85% of todays max

Read More

4-14-2018

More fun than you could imagine Str/Skill: 5×3 Push Press find a max for the day WOD: 21-18-15-12-9 Med ball squats Situps Clean & Jerk (20/14,95/65)

Read More

4-13-2018

Friday the 13th. Bring a friend to protect you…..or just drag you along. WOD: Partner or threesome 1000m row 100 Wall Balls 800m Run 100 Wall Balls 1000m Row (20/14)

Read More

4-12-2018

“Mix these patterns and elements in as many combinations as creativity will allow” Glassman Str/Skill: 6×2+2  Low Hang Squat Snatch + Snatch Balance;  Build only as technique allows WOD:12 min to complete 100m 1 Squat Snatch 200m 2 Squat Snatch 300m 3 Squat Snatch 400m 4 Squat Snatch 300m 3 Squat Snatch 200m 2 Squat […]

Read More

4-11-2018

Its like worse than normal WOD: 20 min amrap 20 Double Unders 5 Pull Ups 10 Push Ups 15 Squats  

Read More

4-10-2018

Step up! Str/Skill: 15min; 2 Rep max strict press WOD: 8min: Jerks & Hand Stand Push Ups 1/2,1/4,1/6 2/8, 2/10, 2/12 3/14, 3/16, 3/18 4/20, 4/22, 4/24 (155/105)

Read More

4-9-2018

Go to the dark place Str/Skill: 14 min; 3 Rep Max Front Squat WOD: 9 min amrap 12 SDHP 8 Box Jumps 12 Thrusters (45/35,24/20)

Read More

4-7-2018

Adams choice…. at your own risk Str/Skill: Tire Flips& Sled Drags WOD: 60 Squats 50 Lunges 40 Burpees 30 Situps 20 Push Ups 10 Pull Ups

Read More

4-6-2018

Do you wann lift weights? Str/Skill: 1a) 5×12 Single leg Deadlift 1b) 5×10 Weighted Hip Extensions WOD: 4min amrap 3 Squat Clean 2 Front Squats 1 Split Jerk Rest 1 min 4 min amrap 3 Thrusters 2 Bar Burpees 1 Wall Walk

Read More