Tues, November 8 2016
Election Day, Athlete “Votes” for their WOD (individually): #1 – “Kind of a Girl Wod” for time: 21-15-9-15-21 Thruster (95/65) & Pull-ups #2 – “Kind... Read More
Monday, Nov 7 2016
A. OT2:00 for 10:00: 3-5 strict + 3-5 kip hspu combo B. For Max reps: In 5:00 – 600 Meter Run + Max Reps Wall... Read More
Sat, Nov 5 2016
25:00 AMRAP – Partner WOD – One Work/One Rest 5 Strict Pull-up (each, one goes then other) 10 Meter HSW or 10 Meter Wheelbarrel Walk... Read More
Fri, Nov 4 2016
A. OHS Practice B. For Time (26:00 CAP): 1 Rd – 800 Meter Run + 21 OHS (115/75) + 80 DU 2 Rds – 400... Read More
Thurs, Nov 3 2016
A. DB Bench Press 10 – 10 – 10 B. 10:00 Grip EMOM odd – 15 UB KB Swings (24/16) even – 10 UB T2B... Read More
Wed, Nov 2 2016
A. 20:00 EMOM: 1 Sn Pull + 1 HPS + 1 Snatch (squat) *increase as needed or work 75% of 1 rep Snatch B. 100... Read More
Tues, Nov 1 2016
A. Work up to DL WOD Weight B. 5 Rounds of 3:00 Work/3:00 REST 10 Deadlift (225/155 +/-) 20 Box Jump (24/20) *Max Push-Up in... Read More
Monday, Oct 31 2016
***Halloween*** A. 5 Rds: 3 Press + 3 Push Press+ 3 Push Jerk B. 7:00 AMRAP 10/8 Cal Row 5 STOH (135/95) C. 7:00 Sled... Read More
Sat, Oct 29 2016
A. Team Worm Relays 10 Sync Worm squats 10 Meter Sync Lunge 20 Worm Sync Deadlift 10 Meter Sync Lunge 10 Sync Worm Squats **return... Read More
Friday, Oct 28 2016
A. Build up to heavy set of 5 T-N-G Power Snatch B. 2 Rounds for time: 200 Sprint 21 T2B 200 Sprint 15 Power Snatch... Read More