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W.O.D.

11/5/2015 Thursday workout

Warmup Workout 1. I n 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15… Continue reading

November 4, 2015 / W.O.D.
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

November 3, 2015 / W.O.D.
11/03/2015 Tuesday workout

Warmup Group Warmup Burgener Warmup Strength WOD 90sec EMOM Rounds 1-5: 3 Hang Snatches Rounds 6-10: 3 Hang Power Clean * I know it’s not an EMOM… But the general… Continue reading

November 2, 2015 / W.O.D.
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

October 29, 2015 / W.O.D.
10/29/2015 Thursday Workout

Warmup Strength 4 x 5 Bench Press (50, 60, 70, 80%) 4 x 10 KB Swings Partner Workout 50-40-30-20-10 Med Ball Sit-ups Toes to Bar – MB Situps: Perform sit-up… Continue reading

October 28, 2015 / W.O.D.
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

October 27, 2015 / W.O.D.
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

October 25, 2015 / W.O.D.
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

October 25, 2015 / W.O.D.
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

October 22, 2015 / W.O.D.
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

October 19, 2015 / W.O.D.