BLOG & WODS
Fri – 15/16/2014
WOD Clean & Jerk - 20 minutes to find heavy single If it's feeling good push for the PR, if not stop before you hurt yourself. Be smart, if it...
Thur – 05/15/2014
WOD For Time (25 Min Cap): 40 Abmat Situps 35 Weighted Walking Lunges 30 Superman Extensions 25 Burpees 20 C2B Pullups 15 Renegade Rows 20 C2B...
Wed – 05/14/2014
WOD 1) Back Squat - 20 Minutes to Establish 1RM Hip crease must be below the knee, Example 2) For time: 300 Meter Run 21 Goblet Squats (53/35) 21...
Tue – 05/13/2014
Congrats to Tarah & Matt Clark! She gave birth to a perfect baby girl this afternoon. WOD 1) Four Rounds Not for Time: 10 Hollow Rocks 30 Second...
Mon – 05/12/2014
WOD 1) 15 min of Snatch Technique Under 65% of 1RM 2) For Total Reps 4 minute AMRAP: 9 Box Jumps (24/20) 5 Hang Squat Cleans (135/85) Rest 2...
Sat – 05/10/2014
WOD In teams of two, partners alternate tasks to complete 20 minute AMRAP:10 Deadlifts (225/155)250 Meter Row15 Ring Dips Extra Snatch 1x3@75-80%,...
Fri – 05/09/2014
WOD For Time: 800 Meter Run 40 Single Arm KB Push Press (53/35) 40 Walking Lunges 40 Burpees 800 Meter Run Extra Power Snatch 1x3@65%, 2x3@70%,...
Thur – 04/08/2014
Mobility Class Main focus on your lower halve. WOD A) Good Mornings 4x8 B) One Arm Dumbell Row 4x6 Each Arm For Time, 21-15-9 for time: Kettlebell...