WOD Monday October 26th

Warm up:  10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar

WOD Wednesday October 14th

Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Wednesday August 5th

Warm up:  2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”

WOD Monday June 8th

Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at) 2. 6 Rounds for time: 8 Toes to bar 12 Deadlifts @ 155 / 103 16 Lateral barbell jumps

WOD Wednesday February 26th

Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )