Today’s WOD

12-8-2017

Max everything Str/Skill: 6×3 Floor Press max WOD: 1 min max calories Air bike REST 1 min 1 min max calorie Rower REST 1 min 1min max Double Unders REST 1 min 1 min max Box Jump overs REST 1 min 1 min max burpees

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12-7-2017

“A date which will live in infamy” FDR “Never in the field of human conflict, was so much owed by so many to so few” Churchill We will honor our fallen hero’s Str/Skill: Scaling & WOD prep WOD: “Holleyman”  30rds: 5 Wall Balls, 3 HSPU, 1 Power Clean (20/14, 225/135)   Multiple scaling options, team, […]

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12-6-2017

Throttle up! Str/Skill: 7×3 Hang Squat Snatch WOD: 21-15-9 ; Hang Power Snatch, Box Jump (75/55,24/20)

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12-5-2017

Push it real good. Str/Skill: 5×5 Banded Shoulder Press WOD: 15 min amrap; 15 Push Press, 15 Pull ups, 15 Burpees (95/65)

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12-4-2017

Squats! Str/Skill: Back Squat 4×10 WOD: 200 Single Unders, 50 Situps, 50 Air Squats, 25 HRPU, 50 Air Squats, 50 Situps, 200 Single Unders

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12-2-2017

What can you do? Str/Skill: 6×1 Snatch WOD: 4rds: 3 Squat Snatch, 9 HSPU, 12 Toe 2 Bar (135/95)

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12-1-2017

It’s Squatsmass season Str/Skill: 12-9-6-3 Thrusters WOD: 2rds; 20 Thrusters 2 Rope Climbs (75/55)     Knockout rds if possible

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11-30-2017

Keep on trucking Str/Skill: 4×1 Deadlift above 90% WOD: 9 min amrap: 3 Deadlifts, 12 Overhead plate lunges (225/155,25/15)

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11-29-2017

Something new. Str/Skill: 6×3 Power Clean and Jerk, build to find WOD weight WOD: Gwen; 15-12-9 Clean & Jerk,Touch and go at the floor only. Same weight throughout. Even regripping at the floor is a foul. Rest as needed between sets. Foul = 10 Burpees

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11-28-2017

Everybody Squats Str/Skill: 6×2 Box Squat med-heavy WOD: 3rds 20 Wall Balls, 20 Dumbell Snatches(alt) (20/14,50/35)

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