WOD Wednesday November 13th

Warm up: Empty barbell work + rope climb practice For time: 2 Rope climbs 10 Power cleans 2 Rope climbs 8 Heavier power cleans 2 Rope climbs 6 Heavier power cleans 2 Rope climbs 4 Heavier power cleans 2 Rope climbs 2 Heavy ass power cleans Wait 5 minutes Take 10 minutes to find aContinue reading “WOD Wednesday November 13th”

WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”

WOD Monday October 22nd

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every 3 Minutes for 18 minutes: Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2 Sets: 4 – 6:Continue reading “WOD Monday October 22nd”

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”

WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 8th”

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”

WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”