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Posts by Admin
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110915 Monday WOD
Strength 5-5-5-3-3-3 70% to 95% of your working 1RM Deadlifts Reminder: this means you find your 1RM in the bold column in the spreadsheet and work the percentages from there…. Continue reading
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110615 Friday WOD
Strength Bench press WOD 5-4-3-2-1 Rope Climbs 15 cal ROW between sets of climbs After Party 3 x 10 supine ring rows
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110415 Wednesday WOD
WOD 8min AMRAP 50′ bear crawl 50′ Lunge 50 bicycle crunches (r=1 (which also means every leg counts)) then WE SQUAT!!!! Week 4 day 1 After Party Rope Climbs
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103015 Friday WOD
SQUAT week 3, day 2 WOD – 10 min AMRAP Deadlift x 10 Hip bridge floor press x 10 From DBWOD.com: The Hip Bridge Floor Press begins in a supine… Continue reading
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102815 Wednesday WOD
Skill Touch and Go Snatch 7 x 2 WOD 30 Cleans (15 must be full cleans, finish with PC if you choose)(135/95) 30 STO 30 Thrusters
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102615 Monday WOD
Skill 10 min EMOM Odd perform 5 HPC Even perform 5 HSPU WOD Barbara 5 RFT (3 min rest b/w rounds) 20 Pull up 30 Pushup 40 Situp 50 Squats *scale rounds… Continue reading
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102415 Saturday WOD
Skill – work a goat – list is on the board WOD Partner WOD 50 DU (each) then split between the team the following: 40 KB snatch 53/35 30 T2B… Continue reading
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102315 Friday WOD
Skill Pick a goat – you’ve got 15 minutes to use to work a weakness with a coach Dips, HSPU, Double Unders, Toes to bar, Muscle Ups…..ask coach for tips… Continue reading
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102015 Tuesday WOD
Awesome work today folks!! I was super impressed by your effort on that chipper! Strength EMOM 3 x OHS 40 sec Plank Alternating minutes for ? Minutes WOD 3 RFT… Continue reading
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…Workout of the Day
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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