BLOG & WODS
TUE15MAR2016
WOD Conditioning AMRAP in 7 min: 20 OHS (95/65) 10 Burpee Over The Bar 7 Pullup | R+ 4 MU Rest for 2 minutes: AMRAP in 5 minutes: 12 Thrusters...
MON14MAR2016
WOD 16.3 Makeup/Repeat -or- Strength EMOM x 10 min: odd- 3 heavy weighted pullups even- 15 sec HS Hold Conditioning 5 Rounds: 15 Kettlebell Swings...
SAT12MAR2016
WOD 4 Rounds in teams of two: 300m Run 15 Cleans (full squat, 135/95) 40 Abmat Situps One person working at a time, run together. Extra (Before)...
FRI11MAR2016
The Big Move! We passed inspection and received the keys to the new place today! The move will take place Friday the 18th - Sunday the 20th. That...
THU10MAR2016
WOD Mobility 5 minute Foam Roller with emphasis on Quads/Calves/IT Band/etc. 5 minute Leg Stretch (Hamstrings/Couch Stretch/Groin/etc) 5 minute...
WED09MAR2016
WOD Strength EMOM x 10 min: odd min- 15 sec max reps strict press @ 50% w/ DBs even min- Deadlift Clusters: 2.2.2 @ 60%, doubles are TNG, rest 10...
TUE08MAR2016
WOD Strength Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets, rest 90 sec between sets Conditioning 6 Rounds (20 min cap): 5 Power Cleans (185/125)...
MON07MAR2016
WOD Conditioning Make-Up/Repeat Open 16.2 -OR- 4 Rounds for time (15 min cap): 200 Meter Run 15 Thrusters (95/65) 10 Pullups | R+ C2B Pullups Rest 4...