BLOG & WODS
TUE03JAN2017
WOD Strength Clean: 15 minutes to work on pause Clean - 2 sec pause 2" off floor Conditioning 5 rounds for Reps: 50 Seconds Row for Calories 10...
MON02JAN2017
WOD Strength Pause FS + Front Squat: 6 sets to find 2 rep max FS w/ 3 sec. pause in first rep Conditioning 20 min. AMRAP, in teams of two: 40 TTB 60...
SAT31DEC2016
WOD Conditioning In teams of two, 18 min. AMRAP, alternate rounds: 3 Power Snatch (135/95) 12 C2B Pullups 12 HR Pushups R+ In teams of two, 18 min....
FRI30DEC2016
WOD AMRAP in 3 min: 5 HSPU 10 Deadlifts, 135/95 15 box jumps, 24/20 Rest 2 min AMRAP in 3 min: 10 HSPU 15 Deadlifts, 185/115 15 box jumps, 24/20...
THU29DEC2016
WOD Mobility Psoas Smash - 2 min LX Ball Hamstring Smash - 2 min e/side Lat Foam Roll - 1 min e/side Skill 4-5 sets: (on PU bar) 5 sec L-sit hold 10...
WED28DEC2016
We have a couple of hoodies in each size available! First come first serve. WOD Strength Front Squat: EMOM for 11 min - 2 reps at 75-85%...
TUE27DEC2016
WOD Strength Deadlifts: 10 Sets of 3, start at 50% and build, rest 60 sec Conditioning 5 Rounds for Time (20 min cap): 200M Run 12 Hang Power Clean...
MON26DEC2016
Schedule Reminder Monday 26th: 9AM & 10AM Only WOD Strength Snatch pull to above knee + Snatch: 15 min to build with emphasis on...