7/18/16 WOD

7/18/16 WOD

Skill: Dynamic + 4 Round Tabata mash up Wall Ball Hand Release Push Ups Double Unders Technique: Fitness & Performance: take 9 min to build to today’s Heavy 2 Rep Back Squat Beginning on min 10: 5 min EMOM: 2 Back Squats WOD: with a 12 min clock: 1 min Max Reps Alternating K.B. Lunging […]

7/16/16 WOD

7/16/16 WOD

St. Jude Fundraiser: 10:00 am Start open to all members and non-members, only requirement is a donation of any amount you are comfortable with. “HOPE” 3 rounds for max reps of: 1 min Burpees 1 min Power Snatch (75/55) 1 min Box Jump 1 min Thruster (75/55) 1 min C2B Pull Ups -rest 1 min- […]

7/15/16 WOD

7/15/16 WOD

Skill: Sprint Dynamics Pick Drill Play Around With Handstand Walking or handstand Holds! WOD: “MONOSTRUCTURIAL MADNESS” with a partner, today’s score is total meters Rowed in 24 min. Starting on 3-2-1 GO! Partner 1 begins rowing as Partner 2 completes 15 situps and runs 200 m. When Partner 2 returns to the rower, both athletes […]

7/14/16 Recovery

7/14/16 Recovery

Spend 5 min ea. working on Shoulder, Hip & Mid-Back Mobility “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be Better 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols […]

7/13/16 WOD

7/13/16 WOD

Skill: Dynamic+ 3 rounds of: 6 Bar Muscle Ups/ 10 Burpee Pull Ups 5 High Box Jumps 10 Wall Balls Technique: Fitness: Every min on the min: 3 Hang Power Cleans(keep em lighter and focus on Footwork and the catch Performance: take 9 min to build to 85 % of your Max Clean with a Hang […]

7/12/16 WOD

7/12/16 WOD

Skill: Dynamic + 5 Roll Back and Reach 45 Sec Nose 2 Wall Handstand Hold 10 Wall Squats Technique:  Fitness & Performance groups:(From the Rack) O.H. Squat: 5-5-5-5-5 WOD: 12 round Tabata Mash Up: Single Arm K.B. O.H. Lunge(55/35) Sit Ups *complete round 1 with just the right arm O.H., and then switch to the left […]

7/11/16 WOD

7/11/16 WOD

SKILL: Dynamic + 3 rounds of 10 KBS 3-5 Muscle Ups/Jumping Muscle Ups/Ring Dips/Ring Push Ups 20 Double Unders in 8 Min Build to 70-75% of your Dead Lift with a 3 Rep Dead Lift 5 min EMOM: 3 RDL’s @ 70-75% of Max Dead Lift WOD: 30 KBS 30 Ring Dips 60 Double Unders […]

7/8/16 WOD

7/8/16 WOD

Run 300 m(1st pair of benches down the street) Dynamic Warm Up Run 300 m(1st pair of benches down the street) WOD 1: (20 min CAP) O.H. Squat 3-3-3-3-3 WOD 2:(20 min Cap) 4 Rounds for time: 400 m Run 20 Pull Ups 20 Push Ups

7/7/16 WOD

7/7/16 WOD

Warm Up: Run 400 m Tabata Mash Up: 5 round of: Box Jumps K.B.S. Run 400 m. Warm Up your Clean and Jerk(Power Clean these today) with 2 rep sets (touch & go for as heavy as you can in about 15 min and then Get After it! WOD: in 5 min, complete as many […]

7/6/16 WOD

7/6/16 WOD

Skill: Tabata Mash Up(4 intervals) Double Unders Wall Balls Technique : 10 min Cap: Front Squat: 10-10-10 @ 40-60% of your Max WOD: for time: 50 Sit Up Buy in followed by: 50-40-30-20-10 Double Unders Single arm Kettle Bell Front Squats:(55/35) * split all set into even reps each arm any way you want. 50 […]