WOD – 07-03-2015

Snatch *15 minutes to build to a heavy double; 2 misses and done then: AMRAP in 6 Minutes: 1-2-3-4-5-6-7...Etc Strict Pullups Ring Pushups 1 Minute Rest AMRAP in 6 … [Read more...]

WOD – 06-24-2015

Every Other Minute for 10 Minutes: 1 Deadlift @ 70-75% of 1RM + 5 Box Jumps (30"/24") then: 4 Rounds: AMRAP in 3 Minutes: 200m Run 10 Russian Kettlebell Swings (70/53 lbs) 10 Push … [Read more...]

WOD – 06-19-2015

Halting Snatch-Grip Deadlift *w/ a 1 second pause just above the knees; 10-15 minutes to build to a 5RMĀ  5 @ 95% 5 @ 90% then: 6 Rounds: 30 Seconds Power Snatch (75/55 lbs) 30 … [Read more...]

WOD – 06-15-2015

Strict Press *10-15 minutes to build to a 5RM 5 @ 95% 5 @ 90% then: 2 Rounds: AMRAP in 10 Minutes: 30 Wallballs (20/14 lbs) 30 Burpees 30 Box Jumps (24"/20") 8 Minute … [Read more...]

WOD – 06-09-2015

For Time: 10 Burpees 20 Overhead Lunges w/ a Plate (45/25 lbs) 30 Box Jumps (24"/20") 40m Bear Crawl (1 lap around gym) 50 Squats 200m Run 50 Squats 40m Bear Crawl (1 lap … [Read more...]

WOD – 06-08-2015

Back Squat 5-5-5-5-5 *working @ 65-75% of 1RM; same weight for all sets then: "TABATA" 8 Rounds at Each Station - 20 Seconds of Work / 10 Seconds of Rest Russian Kettlebell Swings … [Read more...]

WOD – 05-20-2015

Sumo Deadlift 5-5-5-5-5 *heavy then: 3 Rounds - 1 Minute @ Each Station: Shoulder Taps (RX = Handstand Hold) V-ups Mountain Climbers Doubleunders 1 Minute Rest *score is … [Read more...]

WOD – 05-09-2015

"SUFFER SATURDAY 4" In Teams of 2: AMRAP in 20 Minutes: 20 Thrusters (105/75 lbs) 20 Bent-Over Rows (105/75 lbs) 20 Shoulder-to-Overhead (105/75 lbs) 20 Overhead Squats (105/75 … [Read more...]

WOD – 05-08-2015

Every Other Minute for 12 Minutes (6 Rounds): 3 Hang Power Clean + 3 Front Squat + 6 Push Press + 3 Front Squat + 3 Hang Power Clean *start w/ bar and increase weight if … [Read more...]

WOD – 05-06-2015

Paused Split Jerk work up to a heavy double *load weight in front rack, dip and pause - hold for 1-2 seconds then go; find proper positioning: weight in heels, chest vertical then: For … [Read more...]