WOD Blog

Wednesday 04.26.17

WOD: “Front Row” Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single Today with our heavy singles we are looking to find… Read more »

Tuesday 04.25.17

WOD: OPEN“Crowbar” AMRAP 4: 18 Power Snatch (95/65) 18 Burpee Pull-ups Max Double Unders Rest 4:00 AMRAP 4: 15 Power Snatch (115/80) 15 Burpee Pull-ups Max Sumo DL High Pull Rest 4:00… Read more »

Monday 04.24.17

WOD: OPEN-PERFORMANCE-FITNESS “Marathon Monday” 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55#) 400m Run 26… Read more »

Saturday 04.22.17

-0830 Partner WOD- Class divides into even teams: AMRAP 20: 50m Prowler Push (95/45#) 100m Sandbag Run (50/35) 200m Run *Athletes move through in order. As soon as one athlete… Read more »

Friday 04.21.17

Warm Up: Coaches Choice or Strength: Work up to a heavy set in 15 Minutes of: 2 Front Squat + 1 Jerk WOD: OPEN – PERFORMANCE – FITNESS “Frantic” 4… Read more »

Thursday 04.20.17

WOD: OPEN, PERFORMANCE & FITNESS “Amma” 4 Rounds: 15 Burpee Box Jumps (24/20″) 20 Sit-Ups 16 Hang Power Snatch (95/65#) 100 Meter Sandbag Sprint (50/35#) *Please take turns with the… Read more »

Wednesday 04.19.17

WOD: OPEN “DT” 5 Rounds: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) PERFORMANCE “DT” 5 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Push… Read more »

Tuesday 04.18.17

Warm up: Coaches Coach or Rowing Skill and Drill This will be a hands on coach led drill. WOD: OPEN, PERFORMANCE & FITNESS “Team Boat Race” Teams of three: 18 Rounds… Read more »

Monday 04.17.17

WOD: OPEN, PERFORMANCE & FITNESS “Powerball” 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Double Unders (2x) Post your scores to the Whiteboard.

Saturday 04.15.17

-0830 Partner WOD- “Sand Bar” OPEN Teams of 3: 400m Sandbag Run (50/35#) 75 Calorie Bike 400m Sandbag Run (50/35#) 100 Deadlifts (155/105#) 400m Sandbag Run (50/35#) 75 Front Squats… Read more »