• 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...

    Aug
    18

    Friday August 18, 2017

    Partner Up

    100 Wallballs
    100 TTB
    100 KBS
    100 Pistols

    One person works at a time. The other partner holds a plank

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

    Aug
    17

    Thursday August 17, 2017

    Front Squats
    2-2-2-2-2

    7 Min AMRAP
    5 Front Squats 185/125
    10 Burpee over Bar

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

    Aug
    16

    Wednesday August 16, 2017

    8x100m Sprints

    Strict Press
    3-3-3-3-3
    5 Strict Pull-ups between each set

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

    Aug
    15

    Tuesday August 15, 2017

    Pool Wod

    22 Min AMRAP
    Swim 4 Laps
    20 Push-ups
    20 Medball cleans
    20 OHWL (with medball)
    40 Russian twist

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

    Aug
    11

    Friday August 11, 2017

    4RFT
    500m Row
    15 Handstand Push-ups
    3 Rope Climbs

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

    Aug
    10

    Thursday August 10, 2017

    Build to a Heavy 1RM Deadlift

    8 Min AMRAP
    2,4,6,8,10…..
    Power Clean 155/105
    Box Jumps

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

    Aug
    09

    Wednesday August 9, 2017

    10 Min EMOM
    1 Hang Snatch + 2 OHS

    10RFT
    5 Push-ups
    10 Squats
    20 Double Unders

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

    Aug
    07

    Tuesday August 8, 2017

    For Time:
    Run 1 Mile & Swim

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

    Aug
    03

    Wednesday August 3, 2017

    12Min AMRAP:
    1 muscle-up
    5 medicine-ball cleans
    2 muscle-ups
    10 medicine-ball cleans
    3 muscle-ups
    15 medicine-ball cleans
    4 muscle-ups
    20 medicine-ball cleans

    Adding one muscle-up and 5 med-ball cleans each round

    Core:
    5 Rounds
    5 Barbell Rollouts
    7 KB Russian Twist (per side)
    9 Hollow Rockers

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

    Aug
    02

    Wednesday August 2, 2017

    Hang Snatch
    2-2-2-2-2

    7 Min AMRAP
    50 Double Unders
    10 Power Snatch 135/95

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