BLOG & WODS
SAT16JUL2016
WOD Strength In 12 minutes find max Snatch + OHS Conditioning In teams of two, one working at a time, AMRAP in 18: 18 Pullups 18 Deadlifts (205/135)...
FRI15JUL2016
SIGN UP FOR THE LOCAL YOCAL STEAK CLASS! SEP 10TH LIST IS AT THE DESK IN THE GYM! WOD Strength Bench Press: Work up to an 8RM then 3 sets of 8 at...
THU14JUL2016
WOD Strength 4 supersets 8 DB curls to Arnold press 8 DB Alt. single arm bent row 8 Lateral DB raises Conditioning In teams of 3, alternating...
WED13JUL2016
WOD Strength Push Jerk: 12 minutes to work up to a heavy double Conditioning For time: 750m Row 800m Run 75 Walking Lunges *Start in waves if needed...
TUE12JUL2016
WOD Strength Clean: Build to heavy triple in 12 min Conditioning 6 Rounds for Time (28 min cap): 200M Run 4 Strict Pullups | R+ 2 rope climbs 15...
MON11JUL2016
WOD Strength Back Squat: Work up to heavy set of 2 3 sets of 2 at 90% of your best double Conditioning AMRAP in 14 minutes: 10 Overhead Walking...
SAT09JUL2016
WOD In teams of two, one person working at a time, AMRAP in 20 minutes: 40 Russian KB swings (70/55) 30 Push Ups | R+ HSPU 200M Run with KB *Every 2...
FRI08JUL2016
WOD Strength 3 Sets: 12 Bent Over Rows 12 Hollow Push-ups (Rings if able) 12 KB/DB front Raises Conditioning In Teams of 4, 4 Rounds For Time of:...