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W.O.D.

11/15/2016 Tuesday Workout

Warmup Strength Front Squat 5×5 @ 60% (4/0/1/0) Workout 20 Kettlebell Swings (53/35) 20 DB Push Press (50/35) 20 Walking Lunges (R=1) x 4 RFT

November 14, 2016 / W.O.D.
101416 Monday wod

Strength EMOM of bench press and Bent over row WOD 25 pull-ups 50 cal 50 OHS 50 box jumpS 25 push ups 15 min AMRAP

November 13, 2016 / W.O.D.
11/12/2016 Saturday Workout

Warmup Skill Healthy Shoulders Workout In 3 minutes complete: 25 KB Swings 15 Burpees then AMRAP of KB Snatches Rest 1 min then 3min complete: 25 KB Swings 15 Burpee then… Continue reading

November 12, 2016 / W.O.D.
11/10/2016 Thursday Workout

Warmup Strength Back Squat 5 x 5 (4/0/1/0) Front Squat 3 x 5 (4/0/1/0) Workout Calorie Row or Airdyne (50/35) 30 Thrusters (75/55) 10 Muscle Ups – 7min Time Cap

November 9, 2016 / W.O.D.
11/09/2016 Wednesday Workout

Warmup Skill/Strength Split Jerk Technique Workout 1 Complex Every 3 min for 6 Rds Barbell Complex (185/135) 3 Hang Power Cleans 1 Push Press 3 Hang Cleans 1 Push Jerk… Continue reading

November 8, 2016 / W.O.D.
11/08/2016 Tuesday Workout

November Double Under Challenge! We want to see who is going to put in the work and get better at those DUs with a 3min Max Effort Challenge. Top 3… Continue reading

November 7, 2016 / W.O.D.
11/07/2016 Monday Workout

Warmup Strength Cleans – up to 85% Workout “Helen” 400m Run 21 KB Swings (53/35) 12 Pullups x 3 RFT

November 7, 2016 / W.O.D.
11/05/2016 Saturday Workout

Warmup Workout 25 DB SA OH Lunge, 35/25 25 Calories 25 weighted situps 25 min AMRAP

November 5, 2016 / W.O.D.
11/04/2016 Friday Workout

Warmup Skill Snatch Workout 30 Double Unders 15 Power Snatches (75/55) 12min AMRAP After Party

November 3, 2016 / W.O.D.
11/03/2016 Thursday Workout

Warmup Strength Front Squat 5×5 at 80% Workout Max Hang Power Clean (155/105) Max Shoulder to Overhead x 5 rounds – Score is total number of reps After Party

November 2, 2016 / W.O.D.