3/1/17 WOD

3/1/17 WOD

Skill: Row 250m x3 Ring Muscle Up Movement Pattern 20 Reps, don’t rush these 75 Double Unders x3 WOD: 45 Calorie Row 35 Sit ups 25 Push Up 35 Calorie Row 35 Sit ups 25 Push Ups 25 Calorie Row 35 Sit ups 25 Push Ups 15 Calorie Row 35 Sit ups 25  Push Ups

2/28/16 WOD

2/28/16 WOD

Skill: 3 rounds 10 Wall Ball (12 ft/10ft) 3 Toes 2 Bar 2 Pull Ups 2 C2B Pull Ups 1 Bar Muscle Up (the goal here is to do all the Gymnastic Work as an unbroken set) 3 Squat Snatch (65/45/15) 3 Power Snatch(65/45/15) 3 OHS(65/45/15) WOD: 5 min AMRAP: 3-6-9-12-15-18-……Squat Snatch (95/65) 3 Bar Muscle Up -rest 5 min- 5 min AMRAP: […]

2/27/17 WOD

2/27/17 WOD

Skill: 4 rounds: (15 min Cap) 3 Halting Clean Dead Lift + Hang Power Clean (build by feel each Round) 3 Muscle Ups/C2B Pull Ups (alternate rounds with ring MU & Bar MU) 5 Toes 2 Bar 5 HSPU 20 Double Unders Techique: Dead Lift Cycle Week 13 WOD: 12 Min AMRAP: 5 Hang Power […]

2/24/17 OPEN WOD 17.1

2/24/17 OPEN WOD 17.1

WORKOUT 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs RX: (Ages 16-54) M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Scaled: (Ages 16-54) Men use 35-lb. […]

2/22/16 WOD

2/22/16 WOD

All Athletes: this week will be a deload/Taper week for all in preparation for the 1st Open Workout. the following weeks Programming will be back to normal(no Taper). Don’t forget about Thursday Night’s announcement Party/Paleo Potluc beginning @ 6:45 PM 1)  Skill: in no particular order: 60 Double Unders 6 C2B/Pull Ups 15 Box Jumps 6 T2B Row 30 […]

2/21/16 WOD

2/21/16 WOD

All Athletes: this week will be a deload/Taper week for all in preparation for the 1st Open Workout. the following weeks Programming will be back to normal(no Taper). Don’t forget about Thursday Night’s announcement Party/Paleo Potluc beginning @ 6:45 PM Skill: in no particular order: 100 Double Unders 10 C2B/Pull Ups 20 Box Jumps 10 […]

2/20/17 WOD

2/20/17 WOD

All Athletes: this week will be a deload/Taper week for all in preparation for the 1st Open Workout. the following weeks Programming will be back to normal(no Taper). Don’t forget about Thursday Night’s announcement Party/Paleo Potluc beginning @ 6:45 PM Skill: in no particular order: 100 Double Unders 10 C2B/Pull Ups 20 Box Jumps 10 […]

2/18/17 Team WOD

2/18/17 Team WOD

“Sprint Intervals” in Teams of 4,  complete 5 rounds ea. of the following for time. 15 Calorie Row 6 Ground 2 OH (155/110) 8 Bar Facing Burpee Partner 1 Will Complete 15 Cal. Row, 6 Ground to O.H., When they Perform their 1st Burpees or the 8, That is when Partner 2 can Begin their Row. Be sure […]

2/17/17 WOD

2/17/17 WOD

take 10 min to build to Today’s Heavy Santch take 10 min to build to Today’s Heavy Clean & Jerk 3. For time: 30 Thrusters (95/65) 40 Double Unders 30 K.B.S 20 Box Jumps 30  O.H. Squats (95/65) 20 Box Jumps 30 K.B.S 40 Double Unders 30 Thrusters (95/65)

2/15/17 WOD

2/15/17 WOD

Skill: Warm Up to Improve Proficiency: Row relaxed and feel yourself hit all positions in the correct order Be Sure feet are together and the butt is of the wall in a good hollow position each HSPU. hold this for 2 sec at the top of each rep. Be unbroken on the gymnastic K2E T2B complex […]

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