Thursday WOD
Metcon: 5 Rounds 10 Dumbbell Thrusters (35/55) 20 Push-ups 30 Kettlebell Swings (35/55) *20 minute cut-off*...
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24
February
Blog
Wednesday WOD
Strength: Work up to a "1 rep-max" of the the barbell complex 4 Deadlifts 2 Hang Cleans 3 Front Squats *Hang cleans can be done using the squat or power* Metcon: 15-10-5 Hang Squat Snatch (93/135) Bar Muscle-ups *10 minute cut-off*...
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23
February
Open Season!
That time of year is upon us, Open Season! So for the next 5 weeks we will have a little change in our schedule. Now before I get to that, in order for those of you to post your scores with integrity you must do...
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23
February
Tuesday WOD
Metcon: AMRAP X 10 minutes 10 Overhead Lunges (78/115) 10 Box Jumps (24/30) 30 Double-Unders -Rest 2 minutes- AMRAP X 10 minutes 10 Overhead Lunges (78/115) 10 Box Jumps (24/30) 30 Double-Unders *You will have 2 Scores. 1 for the first AMRAP and 1 for the 2nd. At least 4 rounds in each to Rx*...
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23
February
Monday WOD
Strength: EMOTM X 8 minutes 2 Squat Clean and Jerks Metcon: 3 Rounds 20 Shoulder to Overhead (68/105) 40 Wallballs (14/20 @ 9/10ft) *10 minute cut-off*...
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21
February
Saturday WOD
Metcon: 15-12-9 Front Squats (113/165) Chest 2 Bar Pull-ups -Run 800m- 15-12-9 Shoulder 2 Overhead (113/165) Kettle bell Swings (55/70) -Run 800m- 15-12-9 Dumbbell Thrusters (35/55) Burped Box Jump Overs (20/24) -Run 800m- *35 minute cut-off. each run is to be done at the end of each 15-12-9 round.*...
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19
February
Friday WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th minute 6 Deadlifts Metcon: 4 Rounds 5 Power Cleans (123/185) 15 Toes to Bar 100m Farmers Carry (35's/55's) *12 minute cut-off*...
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18
February
Thursday WOD
Metcon: 3 Rounds 20 Ring Dips 20 OAA Dumbbell Snatch (55/70) 20 Handstand Push-Ups 20 Back Squats (103/155) *25 minute cut-off*...
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18
February
Wednesday WOD
Strength: 5 Sets of: 6 Weighted Pull-ups 15 second Plank Hold 30 second T plank Hold One Side 15 Second Plank Hold 30 Second T Plank Hold Other Side *For the pull-ups I want them strict, add weight if you can, NO BANDS, pick a scaling option that you can do pull-ups...
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16
February
Tuesday WOD
Metcon: -Start with 50 Sit-ups- 6 Rounds 10 Kettlebell Swings (55/70) 10 Dumbbell Step-ups (25/45 @ 20/24) 10 Dumbbel Ground 2 Overhead (25/45) -End with 50 Sit-ups- *30 minute cut-off*...
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15
February