WOD Blog

Monday 07.03.17

WOD “Isabel” For Time: 30 Snatches (135/95) Time cap: 10 Minutes *When thinking of what weight to use for this workout, think sprint. You should be moving through reps fairly… Read more »

Saturday 07.01.17

0830 Partner WOD “Partner Daniel” In teams of 2 complete: 100 Pull-Ups 800 Meter Run (alternating every 200m) 42 Thrusters (95/65) 1600 Meter Run (Alternating every 400m) 42 Thrusters (95/65)… Read more »

Thursday 06.29.17

Warm Up General and Mobility WOD   Goat Day: 4 sets of 10 Minutes Pick 4 skills to work on or pick 1, the choice is yours. *We will get… Read more »

Wednesday 06.28.17

WOD OPEN – FITNESS – PERFORMANCE Deadlift Build to a Heavy Set of 3 Then, “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155) Post scores to comments. BarBellas… Read more »

Tuesday 06.27.17

WOD OPEN – PERFORMANCE – FITNESS “Down Swinging” For Time: 50/35 Calorie Row 800m Run 30 KB Swings (53/35) 20 Bar-Facing Burpees *We will wave groups of five so everyone can… Read more »

Monday 06.26.17

Warm Up Coaches Choice or Strength: 15 Minutes to work in weight for the following: 1 Snatch Balance + 1 Overhead Squat *The snatch balance is a great tool for… Read more »

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.