BLOG & WODS
THUR04AUG2016
WOD Strength Alternating for 4 Sets: Front Rack Lunges x 8 e/l heavy but vertical torso *Hollow/Arch on PU bar x 8ea - hold each pos for 3 sec *Very...
WED03AUG2016
WOD Strength Power Snatch 60/4, 70/4, 80/3, 90/2x2 sets % of Power Snatch Conditioning 5k Row Midline 4 sets of 12 Horizontal Ring Rows - weighted...
TUE02AUG2016
WOD Strength Clean and Jerk: Work to a heavy double for the day Conditioning 5 Rounds for Time (20 min cap): 10 Burpees 8 Thrusters (95/65) 50...
MON01AUG2016
Just a heads up, the computer kiosk is down. Please use the Wodify phone app or the gym iPad to sign in and post results until the replacement...
SAT30JUL2016
WOD Strength Clean and Jerk, Find 1RM in 15 minutes or work on technique Conditioning 1 Minute at each Station for Max Reps in 5 Rounds, 20 second...
FRI29JUL2016
WOD Strength 4 supersets: 10 Bentover KB rows + max hold after last rep 10 DB Bench Press 6-10 Supinated Chinups Conditioning 3 Rounds of: Max Reps...
THU28JUL2016
WOD Strength 4 sets alternating of: Turkish get ups 3 each arm 60 sec plank hold (weighted as able) 8-10 Unbroken Wide Grip Pull-ups, assisted if...
WED27JUL2016
WOD Strength BS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/2, 90/2 Conditioning For Time: 600m run 15 Burpee Over Box (24/20) 400m run 10 Burpee Over Box...