WODS

28 June 2018

STRENGTH: 10 Minutes of Split Jerk Practice then 5 rounds EOM to find your 1 RM WOD: 12 Min AMRAP 12 Deadlifts 225/185 (L3) 185/135 (L2) 95/65 (L1) 24 Squats 100 M Run

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27 June 2018

STRENGTH: Bench Press x 10 @ 60/65/70% WOD: 21-18-15-12-9-6-3 Hang Power Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) Push Press

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26 June 2018

STRENTH: Deadlift x 8 @ 60/65/70 WOD: 5 RFT 200 M Run 15 Front Squats 135/95 (L3) 95/65 (L2) 45/35 (L1) 15 Burpees

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25 June 2018

STRENGTH: Strict Press x 10 @ 60/65/70% WOD: 15 Min AMRAP 200 M Run C2B Pull-ups (L3) Reg PU's (L2) Jumping (L1) 10 Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1)

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23 June 2018

With a partner, 6 Rounds for Time: 10 Wall ball (30/20) 20 Box Jump (24/20) 40 Double-unders (120 Singles)

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22 June 2018

STRENGTH: Squat x 10 @ 60/65/70% WOD: Fran FOR TIME: Three rounds, 21-15- 9 reps 95/65-pound Thruster Pull-ups

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21 June 2018

SKILL: 15 Minute Power Jerk Practice WOD: 4 RFT 50 Double Unders 10 Power Jerk 135/95 (L3) 95/65 (L2) 45/35 (L1)

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20 June 2018

SKILL: 15 minutes Pull-up practice WOD: 15-12-9-6-3 Squat Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) Bar Facing Burpees

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18 June 2018

SKILL: 15 Min Sled Pushing WOD: 10 Min AMRAP 800 M Run (1st time only) 15 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 7 Burpees

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16 June 2018

With Partner, complete 6 rounds (3 Each) of: 400m Run 30 Box Jumps, 24/20" 30 Wall Ball Shots, 20/12# When Not Working: Front Rack Hold 135/85

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15 June 2018

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *For extra fun, if you have one, add a weighted vest for the whole WOD (20/14 lb) **Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

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14 JUNE 2018

STRENGTH: Snatch x1 10 Min technique then 5 rounds EOM to find your 1 RM WOD: 21-15-9 Burpees Box Jumps 24/20 (L3) 20/16 (L2) 16/12 (L1) OH Walking Lunge Steps 45/35 (L3) 35/25 (L2) 25/15 (L1)

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