6/1/16 WOD

6/1/16 WOD

Skill: 3 rounds of: 20 Double Unders 6 Strict Toes 2 Bar 6 Roll Back and Reach 10 Wall Ball Technique: Dead Lift: 5-4-3-2-1 *Build as you are Able WOD: 18 Dead Lifts (225/155) 36 Sit Up 36 Double Unders 15 Dead Lifts 30 Sit Ups 30 Double Unders 12 Dead Lifts 24 Sit Ups […]

5/31/16 WOD

5/31/16 WOD

*today any athletes who were unable to join us on Memorial Day for the “MURPH” WOD will get to perform it! *Athletes who were here yesterday have a “MURPH RECOVERY WOD” “MURPH” for time: Run 1 mile with 20lb. vest 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile with 20lb. vest “1/2 […]

5/27/16 WOD:

5/27/16 WOD:

Part 1: Run 200m 15 Pull Ups 15 Dips 15 Wall Squats run 200 m Part 2: Take 10 min to build to Today’s Heavy Clean & Jerk Part 3: WOD: 15-12-9 Double Unders Sit Ups 15-12-9 Power Clean(165/115) Bar Muscle Up (scaled today to C.2.B Pull Ups) Run 1512.9 m  

5/26/16 Recovery Day

5/26/16 Recovery Day

Spend at 5 -10 min on Shoulder, mid-back, and hip mobility Choose you weakest skill to work on. ex: double unders, handstand walking, muscle up progressions. *if you missed Mon. Tues. or Wed. WOD you can make it up today. please note that today is not “Open Lifting Day”

5/25/16 WOD

5/25/16 WOD

Skill: Tabata Mash Up: Wall Ball Plyo Push Up Tenchnique: Fitness & Performance groups: Build to Today’s 3 RM Front Squat WOD: 15 min AMRAP: 5 Front Squats (155/105) 5 L-Pull Ups 10 Banded Push Ups

5/24/16 WOD

5/24/16 WOD

Skill: Sprint Dynamics+ “Pre-Flight Training” unbroken double unders in the following sets: 5-10-15-20-25-20-15-10-5 *3 burpee penalty for each miss Technique: 10 min: Sots Press build to a heavy 5 rep + 2-3 more sets at that weight WOD: 800 m Run 30 Box Jumps (30/24) 800 m Run 30 Box Jumps 800 m Run(30/24)

5/23/16 WOD

5/23/16 WOD

Skill: Handstand Walk 50 yd. , scaled to 100 Hand Releases in a Handstand or 150 Head touches with toes on Box. then: 30 sec on 30 sec off: Max Rep Strict Weighted Pull Ups Max Rep Strict Weighted Ring Dips *useing 20-30% of B.W. (or heavier than last week) Technique: Fitness: 14 min EMOM: […]

5/20/16 WOD

5/20/16 WOD

*NOTE: today would be a good day to bring work gloves if you need for the tire flips (pavement can tear up knuckles fast. We all want to be TOUGH and MACHO but ripped, knarley hands can prevent good training the following days and also affect your performance at work depending on what you do. […]

5/19/16 Recovery Day

5/19/16 Recovery Day

Use today to work allow your body to recover and prepare for Tomorrow. Work on Hip. Shoulder. and Mid Back Mobility. Don’t know what to do? Come ask Coach! This day is very important for your health and longevity aiding you and continued results and gains. Skill Improvement: Come work with coach on the Skill […]

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