WOD20181130

Mobilize, then: 2 sets: :30 sec side plank (each) 5 box jumps 24/20 5 donkey kicks to wall (both feet going together) 8 ring rows A) 3 sets for max reps: Kipping HSPU * rest exactly :90sec between B.)every 2 for 8 min Back squats x7 @70% C) 5 rounds for time: 6 line sled [...]

By |2018-11-30T03:43:28+00:00November 30th, 2018|

WOD20181129

Mobilize, then: 2 sets: 5 inch worms :45 sec plank 8 ring rows 8 squat jumps A. 4x5 deadlifts @70% (no pause!) B.) For total time: 3 rounds: 20 wall-balls 10 pullups *rest 2 minutes 3 rounds: 20/15 cal row 20 push-ups *rest 2 minutes 1 round: 35/25 cal bike 30 kb lunges 55/35’s C. [...]

By |2018-11-28T16:11:10+00:00November 28th, 2018|

WOD20181127

Mobilize, then: 2 sets of: 5 inchworms 5 btn presses from ohs position (empty bar) 5 hang squat snatches (empty bar) 20 mountain climbers A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% [...]

By |2018-11-27T00:55:11+00:00November 27th, 2018|

WOD20181126

Mobilize, then: Three sets of: Assault Bike x 10 calories Barbell Front Squats x 10 reps Hollow Rocks x 15 reps A. Every 2:00, for 12:00 (6 sets): Front Squat x 3 reps *Sets 1-3 @ 70% *Sets 4-5 @ 75% *Sets 6 @ 80% B. Every 2:30, for 15 minutes, complete: Power Clean + [...]

By |2018-11-25T17:35:40+00:00November 25th, 2018|

WOD20181123

Mobilize, then: 2 sets of: 10 cal bike 10 kip swings (pull-up bar) 10 air squats 10 kB swings (light) A.) 12 days of thankfulness 1 250 Meter Row 2 Muscle-Ups (ring dips) 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24/20″) 5 Handstand Push-Ups (regular push-ups) 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (55/35) [...]

By |2018-11-22T20:24:32+00:00November 22nd, 2018|

WOD20181121

Mobilize, then: :30 side plank each side 10 kick to handstand against wall :45 sec plank (elbows) 20 kB swings A. Every :90 for 9 min (6 sets): Power Jerk x 2 reps *build to heavier than last week B. Four Sets of: Pause Deadlift x 10 reps @ 70% Rest as needed *Pause 2-3 [...]

By |2018-11-21T17:12:56+00:00November 21st, 2018|

WOD20181120

Mobilize, then: 10 banded pass thrus in squat 5 inch worms 10 ohs with empty bar 10 squat jumps w/empty bar on back A. Every 90 seconds, for 4:30 (3 sets): Press in receiving position x 5 reps Every 2 minutes, for 16 minutes (8 sets): Snatch + Hang Snatch x 1 rep *Sets 1-2 [...]

By |2018-11-19T21:58:16+00:00November 19th, 2018|

WOD20181119

Announcement: We will be closed Thursday (Thanksgiving Day), we will have programming on Wednesday though! *Normal hours the rest of the week! Mobilize, then: 1:00 m plank 10 medball hamstring curls 10 kB front squats 10 knees to elbows A. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5 reps @ 65% [...]

By |2018-11-17T20:08:09+00:00November 17th, 2018|

WOD20181116

Mobilize, then: Three sets, not for time, of: Assault Bike x 15/12 calories Barbell Back Squats x 10 reps Push-Ups x 10 reps A. Every 2 minutes, for 6 minutes (3 sets): Back Squat x 8 reps @ 65% B. EMOM 8 1-5 strict deficit hspu 4”/2” C. As many rounds and reps as possible [...]

By |2018-11-16T03:39:50+00:00November 16th, 2018|

WOD20181115

Mobilize, then: 10 hanging knees to elbows 10 box jumps 10 thrusters with empty barbell A. Every :90 for 9 minutes (6 sets): Power Jerk x 2 reps * start @ 65-70% and build B. Four Sets of: Pause Deadlift x 10 reps @ 67.5% Rest as needed *Pause 2-3 seconds at the knee and [...]

By |2018-11-15T00:36:58+00:00November 15th, 2018|