• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Nov
    16

    Thursday November 16, 2017

    20 Minutes to build to a Heavy Snatch

    10 Min AMRAP
    10 Power Snatch 95/65
    10 OHS 95/65
    10 Back Rack Lunges 95/65

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    15

    Wednesday November 15, 2017

    3RFT
    20 Deadlifts 225/155
    20 Box Jumps
    4 Rope Climbs
    400m Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    14

    Tuesday November 14, 2017

    Turkish Getups – 10 per arm

    For Time:
    50 Burpee Pull-ups

    Core:
    5 Min AMRAP
    20 Russian Twist
    20 Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    13

    Monday November 13, 2017

    Build to a Heavy Hang Power Clean + Squat Clean

    For Time:
    50 Medball Cleans
    25 Push Press 155/115
    50 Medball Cleans

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    10

    Friday November 10, 2017

    Friend Friday!
    20 Min AMRAP with a Partner

    Partner 1 – 90 Sec Row for Calories
    Partner 2 – 3 Wall Walks + 15 Ball Slams

    Switch once both have completed their portion

    Score = Calories Rowed

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    09

    Thursday November 9, 2017

    3 Min Shuttle Run
    Rest 3 Mins
    2 Min Shuttle Run
    Rest 2 Mins
    1 Min Shuttle Run

    Back Squat
    5×5

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    08

    Wednesday November 8, 2017

    10 Min AMRAP
    10 Deadlifts 135/95
    10 Hand Release Pushups

    Rest 5 Mins

    10 Min AMRAP
    10 Weighted Sit-ups 45/25
    7 Strict Pull-ups Rx+ 35/20

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    07

    Tuesday November 7, 2017

    3RFT
    10 Squat Snatch 155/105
    20 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    06

    Monday November 6, 2017

    Barbell Complex – 1,1,1,1,1,1,1
    Thruster
    Push Press
    Push Jerk
    Split Jerk
    *No Racks

    Durante Core
    5 Rounds
    10 Hollow Rockers
    10 V-Ups
    10 Tuck Ups
    10 sec Hollow Hold
    1 minute rest between rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    02

    Friday November 3, 2017

    300m Row
    30 TTB
    30 Power Snatch 75/55
    30 Box Jumps
    30 Front Rack Lunges 75/55
    30 KBS 32kg/24kg
    30 Front Squats 75/55
    30 Pull-ups
    30 Burpees
    30 HSPU
    30 Hollow Rockers
    300m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to