BLOG & WODS
TUE19JAN2016
WOD Conditioning In teams of 3, conga line style, AMRAP in 7 min: 21 Cal Row 15 Box Jump Overs (24/20) 9 Toes to Bar rest 4 min, then do another 7...
MON18JAN2016
WOD Strength Snatch: 15 minutes to work up to heavy single Conditioning 5 Rounds for time: 12 T&G Power Snatch (75/55 | R+ 95/65) 8 Burpees Over...
SAT16JAN2016
WOD Strength/Technique Back Squat: Bar/5, 50/4, 65/3, 75/2, 80/1, 85/1, 90/1, 95/1, 95-105/1 Rest exactly 90 sec between sets Conditioning...
FRI15JAN2016
Oops... here's Friday... WOD AMRAP in 30 min: 10 Deadlift (@60%) 10 Man Makers (45/25) 10 Pullups 400M Run Extra - After Metcon, in order... 6 min....
THU14JAN2015
Registration for the Open starts Thursday. WOD Mobility/Flexibility - Test Overhead Squat with light weight - 1 min e/s Banded Overhead Stretch -...
WED13JAN2016
WOD Strength Power Clean + Clean + Jerk: 1+1+1: 5 sets to find max for complex then (time permitting) 3 Power Clean + Jerk @ 90% of max for complex...
TUE12JAN2016
WOD Strict Press: Find 3RM in 9 Minutes For Time, breakup anyway you choose (30 min cap): 150 Cal Row or Airdyne 300 DU 1 Mile...
MON11JAN2016
WOD Strength Front Squat: Every 60 sec complete 1 reps x 5 sets starting at 80% buiding to a 1RM Conditioning 8 Rounds for Time: 5 TNG Clean &...