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W.O.D.
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05-30-2014 Friday Workout
Warmup Strength 3 x 5 Press 5 x 5 Push Press Skill 20min Instructor Led Split Jerk Technique Workout AMRAP of: 5 Box Jumps 10 Jumping Lunges (R=1, L=2…) 15… Continue reading
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05-29-14 Thursday WOD
Warm up Row 400m Work those Pull up variations! Week 1 posted on the wall Do some squats and then we’ll hit a group warm up! Strength Bench Press 5×5… Continue reading
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05-28-14 Wednesday WOD
Warm Up 400m Run CF x 2 Skill Strict HSPU and Freestanding HandStands WOD Thruster Partner Death By with a kicker 20 min WOD 1 Thruster in min 1 2 Thrusters… Continue reading
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05/27/14 Tuesday Workout
Warmup 250m Row 30 Squats 200m Run 30 Good Mornings x 2 Rds, then Stretching Skill 5 x 5 Snatch Grip Deadlift Workout 15 min AMRAP of Burpees over the… Continue reading
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052314 Friday WOD
Warm Up CF x 15 WOD Choose one: 5,000m Row 4 – 1k Row 5 x 500m Sprints To be accomplished during rest or before/after the 5k row: 3min of… Continue reading
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05/22/14 Thursday WOD
Warm Up CF x 2 Strength Heavy Back Squat 5×5 then ME at 60% WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds… Continue reading
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05/21/14 Wednesday WOD
Warm UP 400m row and stretch DB weighted walking lunges (moderate weight) OHS Pull ups Push ups Strength 12 min EMOM 3 Squat Cleans WOD 12 min AMRAP 10 Burpees… Continue reading
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05/20/14 Tuesday WOD
Warm up CF x 2 Good mornings and shoulder roll out WOD 1 5 minute AMRAP 5 DB push press and 20 situps 3 min transition / rest WOD 2… Continue reading
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05-17-14 Saturday WOD
Strength 5 x 5 OHS WOD 30 sec ME Poswer Snatch rest 30 sec 30sec ME Jumping Lunge rest 30 sec 30 sec ME Muscle Up (sub ring dips) 5… Continue reading
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05-15-2014 Thursday Workout
Warmup 200m Run 20 V-Situps 20 Back Extensions 20 Squats Burgener Warmup Skill Clean & Jerk WOD #1 7 Snatches (135/95) 21 Double Unders 8min AMRAP 2min Rest WOD #2… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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