BLOG & WODS
WED13APR2016
WOD Strength A) Strict Press: 4 sets of 4 up to heavy set of 4 B) Push Jerk: 50/3, 60/3, 65/2, 70/2, 75/1*3 % of best Jerk (most weight ever...
TUE12APR2016
Our thoughts are with everyone that was affected by the storm, and we can't thank the Von Runnen's and Barber's for taking care of our home while we...
MON11APR2016
Coming soon. Click for more info! WOD Strength Overhead Squat: 60/3, 70/3, 75/3, 80/3, 85/3 Conditioning 4 Rounds: 15 Thrusters (95/65 | R+ 115/75)...
SAT09APR2016
WOD Strength Front Squat: 60/3, 70/3, 75/3, 80/3, 85/3 Conditioning In teams of two, 4 Rounds for Time: 400m run 20 Straight Legged/Body Strict...
FRI08APR2016
WOD Strength - Alternating Bench Press: 4x5 at medium weight DB Bent Over Reverse Fly: 4x10 DB Front Raise: 4x10 Conditioning 5 Rounds for Time (14...
THUR07APR2016
WOD Strength Hang Snatch: 60/3, 65/3, 70/3, 75/3*2 sets Conditioning EMOM for 15 minutes, alternate through: 10/8 Calorie Row 4 Wall Walks 25ft Dbl...
WED06APR2016
WOD Strength Push Press + Push Jerk + Split Jerk: 40/3+2+1, 45/3+2+1, 50/3+2+1, 55/3+2+1, 60/3+2+1 % of best jerk Conditioning 21-15-9 for time (7...
TUE05APR2016
WOD Strength Deadlift: 50/5, 60/5, 65/5, 70/5*2 sets, rest 90 sec No bouncing, controlled touch and go Conditioning 4 Rounds for Time: 700M Run (end...