Wednesday WOD
Strength: 5 X 5 Bench Press Metcon: AMRAP X 8 minutes 6 Front Squats (123/185) 8 Ring Dips 10 Dumbbell Thrusters (35/55) *@ least 4 rounds to Rx*...
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20
January
Blog
Tuesday WOD
Metcon: 21-18-15-12-9-6-3 Burpee Box Jump Overs (20/24) Hang Snatch (63/95) Overhead Lunges (63/95) Shoulder 2 Overhead (63/95) *30 minute cut-off*...
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19
January
Monday WOD
Strength: EMOTM X 8 minutes 1 Squat Clean and Jerk every 20 seconds Metcon: AMRAP X 9 minutes 7 Hang Cleans (103/155) 10 Pull-ups *@ Least 6 rounds to Rx*...
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18
January
Saturday WOD
Metcon: 4 Rounds 7 Hang Squat Cleans (103/155) 14 Dumbbell Shoulder 2 Overhead (35/55) 21 Toes to Bar *20 minute cut-off*...
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16
January
Friday WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th minute 3 Deadlifts every 30 seconds *Deadlifts on the first 6 minutes must be done unbroken, the AMRAP can be split up however you want* Metcon: 30-20-10 Overhead Squats (63/95) OAA Dumbbell Snatch (45/70) Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
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15
January
OLY Class Tonight!
Just a reminder that our 6:30 class tonight will be an Olympic Lifting class not a regular WOD. We will be focusing on the Clean and Jerk. If you still wanted to do the WOD today, you may do the workout and the oly class....
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14
January
Thursday WOD
Metcon: AMRAP X 5 minutes 15 Shoulder to Overhead (68/105) 30 Double-Unders -Rest 1 minute- AMRAP X 5 minutes 15 Hang Cleans 30 Sit-ups -Rest 1 minute- AMRAP X 5 minutes 15 Shoulder to Overhead (68/105) 30 Double-Unders -Rest 1 minute- AMRAP X 5 minutes 15 Hang Cleans 30 Sit-ups *Score is a running tally of total reps. At least 14...
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14
January
Wednesday WOD
Strength: Find a 3 Rep Max Back Squat, then perform 4 reps @ 90%, 5 reps @ 80%, 6 reps @70%, and 7 reps @ 60%. Metcon: 8 Minute Ladder 2 Box Jumps (24/30) 3 Kettlebell Swings (55/70) *@ least through 15 Kettlebell Swings to Rx*...
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12
January
Tuesday WOD
Metcon: AMRAP X 25 minutes 20 Back Rack Lunges (63/95) 10 Ring Dips 5 Bar Muscle-Ups *Every minute on the minute, except the first minute, you must perform 4 burpees. At least 6 Rounds to Rx*...
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12
January
Monday WOD
Strength: EMOTM X 10 minutes Odd- 4 Power Cleans Even- 6 OAA Dumbbell Snatch Metcon: 20-15-10-5 Hang Squat Snatch (78/115) Handstand Push-Ups *10 minute cut-off*...
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11
January