WOD Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”

WOD Friday November 6th

Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols

WOD Monday October 12th

Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”

WOD Wednesday October 7th

Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!  

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions 3 Rounds NOT for time: 3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell ) 20 V ups 2. For time: 20 Strict press @ 115 \ 73 50 Double unders 15Continue reading “WOD Tuesday September 29th”

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups  

WOD Tuesday September 8th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”

WOD Wednesday September 2nd

Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”