BLOG & WODS
TUE23AUG2016
WOD Strength Clean Pull + Hang Clean + Clean: 4 sets @ 90% of max from last week Conditioning For Times: 15-12-9 (5 min. cap) Overhead Squats (95/65...
MON22AUG2016
READ: The Sugar Albatross WOD AMRAP in 21 minutes: 25 Calorie Row 25 Box Jump Overs (24/20) 25 Deadlifts (185/125) 25 Wall-balls (20/14) 25 Ring...
SAT20AUG2016
WOD Strength 3 min. Tabata Hollow Hold (if easy add rock) 3 min. Tabata Double KB Bent Row Hold Conditioning Teams of 2, alternating stations for...
FRI19SEP2016
WOD Strength Push Press: 60/4, 70/3, 80/2, 85/2, 90/2, 93/2 Conditioning 5 Rounds for Time (20 min cap): 10 Alt DB Snatch (45/25 | R+ 70+/40+) 20...
THU18AUG2016
WOD Strength 4 Sets of: 10 Strict Ring Dips 30-60 second L-hang 10 (5 e/arm) Seated Upside Down KB press Conditioning In teams of two, alternating...
WED17AUG2016
WOD Strength Back Squat: Warmup, then 1 set of 20 If you did this last week, beat it. If not, then we are looking for 50-60%. Conditioning 20 min....
TUE16AUG2016
WOD Strength Clean Pull + Hang Clean + Clean: Find Max for Complex Conditioning "Fran" For time, 21-15-9 of: Thrusters (95/65) Pullups R+: Complete...
MON15AUG2016
WOD Snatch Pull + Hang Snatch + Snatch: Find Max for Complex with no misses The Snatch Pull should finish with the entire body extended and...