2018-04-26T20:01:25+00:00 April 26th, 2018|WOD|

Strength Power Snatch 3x5 5RM TnG Power Snatch #1: 5 pres @max #2: 5 reps @ 95% #3: 5 reps @ 90% WOD 21-15-9 Deadlifts [...]

2018-04-23T18:07:59+00:00 April 23rd, 2018|WOD|

Power Clean & Jerk 3x1- 2 Power Clean & Push Jerk Try and increase over 4/11/18 Nancy 5 rounds for time of: 400m run 15 Overhead [...]

11/6/2017 WOD

2017-11-06T14:02:39+00:00 November 6th, 2017|WOD|

Strength: 1 Power Snatch + 2 Hang Power Snatch Work to a best Met-Con: AMRAP 15:00 3 Thrusters 95/65# 6 Bar Facing Burpees 9 Sit [...]

11/3/17 WOD

2017-11-04T21:12:49+00:00 November 4th, 2017|WOD|

Strength: Shoulder Press 5x5 @ working weight. Rest 1 minute after last set then 1 minute max rep Push Press Met-Con: AMRAP 10:00 5 Wall-Balls [...]

11/2/2017 WOD

2017-11-02T05:02:04+00:00 November 2nd, 2017|WOD|

Strength: Deadlifts 15×2 @60% 2 reps, rest :10, repeat Met-Con: 3 Rounds 20 KB Snatch (53/35#) 30 Sit-Ups Run 400m

11/1/2017 WOD

2017-11-01T22:52:27+00:00 November 1st, 2017|WOD|

Strength: 20 Rep Max Back Squat Met-Con: 30/20 Calorie Airdyne 15 Cleans (135/95#) 30 Box Jump Overs 15 Cleans 30/20 Calorie Airdyne [...]

10/31/2017 WOD

2017-11-01T22:56:53+00:00 October 31st, 2017|WOD|

Strength: EMOM 7:00 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Met-Con: AMRAP 8:00 4 C2B Pull-Ups 4 Handstand Push-Ups 8 C2B [...]

10/30/17 WOD

2017-11-01T22:57:34+00:00 October 31st, 2017|WOD|

Strength: EMOM 7:00 1 Power Clean + 1 Hang Squat Clean + 1 push jerk heaviest possible- add weight to ensure at least 3 sets [...]