10/31/16 WOD

10/31/16 WOD

Skill: Muscle Up Practice: 10 min Work on Progressions with feet on the floor, Kipping From a Laying down position, Jumping Muscle Ups, Kip Swing on the rings Technique: Take 10 Min to Build to Today’s Heavy 3 Rep O.H. Squat WOD: “SCARY CINDY “…Happy Halloween! 20 min AMRAP: 5 Pull Ups 10 Push Up […]

10/29/16 Members Only WOD

10/29/16 Members Only WOD

Halloween: “ZOMBIE CHASE WOD” If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Run 800m 30 Double Unders 15 KBS (55/35) 40 Air Squats 15 KBS 60 Sit-ups 15 KBS […]

10/28/16 WOD

10/28/16 WOD

part. 1: Dynamic Warm Up part. 2: spend 3-4 min at each phase Phase 1:  Easy Rowing Phase 2: Plyo-Box Bounding Phase 3: Mid Back & Scap Mobility with Lacross Ball on the floor part 3: Tabata Mash Up, 2 times through. HSPU, nose 2 wall handstand hold, barbell push press High box jumps, knee […]

10/26/16 WOD

10/26/16 WOD

Skill:3 rounds of 5 Shoot Thrus (if you can do a bar muscle up we will work on deep bar dips) 10 yd handstand walk 14 single Arm alternating Russian KBS (70/55)   Technique: Dead Lift 5-4-3-2-1   WOD: 3 rounds for time 17 Dead Lift (245/165) 25 Hand Release Push Up  

10/25/16 WOD

10/25/16 WOD

Skill: Tabata  Mash Up: 4 rounds  : Wall Ball, Bar Muscle Ups, Double unders Technique: Banded Front Squat 5-5-5-5-5. Focus on bar speed on the up WOD: for time 30 KBS (70/55) 100 Double unders 30 Pull Ups 60 Goblet Reverse Lunge + Box Step Up (70/55) 30 Pull Ups 100 Double Unders 30 KBS […]

10/24/16 WOD

10/24/16 WOD

Skill: 3 rounds: 3 Muscle Ups 30 Sec-45. Nose to Wall Handstand Hold 5 High Box Jumps 3 Clean and Jerk(start light and add weight each round) after you complete the 3 warm up rounds above take 5 more minute to build to your Working Weight for Today’s WOD WOD: 30 min AMRAP: 2 Ground […]

10/22/16 WOD

10/22/16 WOD

For Time with a Partner: Men: 95 lb. Barbell ,20lb Slam Ball Women: 65 lb. Barbell ,15 lb Slam Ball Buy-in: 5 Slam Ball Shuttle Runs Ea. 10-8-6 Front Squat Pull Ups 10-8-6 Hang Power Clean & Jerk Pull Ups 10-8-6 Thrusters Pull Ups

10/21/16 WOD

10/21/16 WOD

Skill: 5 min AMRAP WARMUP: 3 Russian KBS 3 KBS 6 Push Ups 6 Squats “OPT Repeatability Test” 3 rounds at 100% effort -Row 250 m. -10 KBS (70/50) -10 Burpees -10 KBS (70/50) -10 Burpees -10 KBS (70/50) -10 Burpees -Row 250 m. rest 12 min between *the goal here is to test your […]

10/20/16 WOD

10/20/16 WOD

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

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