Monday 5.1.17

Accessory and Balance Work V-ups/single leg v ups: 15 Pushups: 15 Pull-ups-negatives-5 x :05 second decent RX L1 L2 A. On the Minute x 10: 1 Snatch B. Back Squat 5 Sets of 5 A. On the Minute x 10: 1 Snatch B. Back Squat 5 Sets of 5 A. On the Minute x 10: […]

Sunday 4.30.17

RX L1 L2 5 minute amrap of: Burpee C2B 4 minute amrap of: Wall Balls, 20/14 3 minute amrap of: Calories on Assault Bike 2 minute amrap of: Wall Balls 1 minute amrap of: Burpee C2B **there is no rest between amraps 5 minute amrap of: Burpee pull ups 4 minute amrap of: Wall Balls, […]

Saturday 4.29.17

9:00 a.m. Community WOD RX L1 L2 Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Calorie Row Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (115/75) 100 Toes to Bar 100 […]

Friday 4.28.17

Accessory and Balance Work 3 rounds: Turkish get ups-5 each arm :60 second plank RX L1 L2 Build to a set of 3 Heavy Pause Front Squats *2 Second pause at the bottom 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Build […]

Thursday 4.27.17

Accessory and Balance Work 3 rounds: Ring rows/strict pull-ups-5 Pike hspu-5 Single arm db press-8 RX L1 L2 5 RFT: 21 Calorie Row 15 C2B Pull ups 9 Dumbbell Clusters, 50/35 5 RFT: 21 Calorie Row 15  Pull ups\Ring Rows 9 Dumbbell Clusters, 35/20 5 RFT: 21 Calorie Row 15  Ring Rows 9 Dumbbell Clusters, […]

Wednesday 4.26.17

Accessory and Balance Work 3 rounds: Pike-ups-15 Barbell row-10 HS kick up to wall, hold for 10-15 seconds – 3 RX L1 L2 Back Squat 3×10 On the Minute x 20: Minute 1 – 15 Hand-Release Pushups Minute 2 – 15/12 Calorie Row Minute 3 – 15 Medball Squat Cleans (20/14) Minute 4 – 50 […]

Tuesday 4.25.17

Accessory and Balance Work 3 rounds: Box walks-5 Box dips/ring dips-10 Kneeling upside down KB press-10 RX L1 L2 40 Calorie Bike 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Cleans (185/135) 20 Toes to Bar 30 Box Jumps (24/20) 40 Calorie Bike 40 Calorie Row 30 Box Jumps\Steps (24/20) 20 Toes to […]

Monday 4.24.17

Accessory and Balance Work 3 rounds: Barbell Rows  – 8 Single Arm DB Strict Press -5\arm Single Leg KB DL -6\leg RX L1 L2 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (95/65) Compare to your results from 11/19/2016 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (75/45) Compare to your results from […]

Sunday 4.23.17

RX L1 L2 On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes 11-15 – 3 Deadlifts Followed By 400m Run 40x Bodyweight Squats 30x Sit Ups 20x Push Ups 10x Pull Ups On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes […]

Saturday 4.22.17

9:00 a.m. Community WOD RX L1 L2 Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front Squats (70\53) Run 800 Meters 15 Kettlebell Swings, 15 Kettlebell Front Squats (70\53) Run 400 Meters 9 Kettlebell Swings, 9 Kettlebell Front Squats (70\53) Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front […]