WOD Blog

Saturday 06.24.17

0830 Partner WOD OPEN – PERFORMANCE – FITNESS “300%” Teams of 3: 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch (75/55)… Read more »

Friday 06.23.17

Warm Up Coaches Choice or Strength: 3-3-3-3-3 Bench Press *Work up to a heavy set of 3.Take 90-120 seconds rest between sets. Try to avoid a maximal weight as it will… Read more »

Thursday 06.22.17

WOD OPEN – PERFORMANCE – FITNESS “Dead Weight” AMRAP 15: 20O Meter Run 20 DB Push Press (35’s/25’s) 10 Deadlifts (245/165) Post scores to comments.

Wednesday 06.21.17

WOD Post scores to comments. BarBellas 1. Clean & Jerk 2+1 @ 60% 2+1 @ 70% 2+1 @ 75% 1 @ 80% 1 @ 85% 2 Sets of 1 @… Read more »

Monday 06.19.17

Warm Up Coaches Choice then… Dynamic Stretching WOD Post scores to comments.

Saturday 06.17.17

0830 Partner WOD 0930 WOD “Stop & Drop” For Time: 2400m Run *Every Minute – 4 Burpees Post scores to comments.  

Friday 06.16.17

WOD “Jackie” 1,000m Row 50 Thrusters (45#) 30 Pull-ups *We will wave start times on account of the number of rowers. Post scores to comments.

Wednesday 06.14.17

WOD “Knee Deep” Building to a Heavy: 3-Position Power Snatch* *1 from Hip + 1 from Knee + 1 from Ground. If you struggle with this movement take this time… Read more »