WOD – 09-04-2015

Back Squat 5-5-5-5 @ 20X1 *2:30 minute rest between sets then: In Teams of 2: AMRAP in 20 Minutes: 10 Goblet Squats (53/35 lbs) 10 Situps 10 Calorie Row / Assault Bike *each … [Read more...]

WOD – 09-02-2015

Squat Clean work up to a moderately heavy single w/ perfect form then: AMRAP in 4 Minutes: sets of 2 Toes-to-Bar *exactly 2 reps only! then: For Time: 50 Step-ups … [Read more...]

WOD – 08-31-2015

Push Jerk 2-2-2-2-2 *90s rest between sets then: 2 Rounds: AMRAP in 4 Minutes: 6 Clean & Jerk (115/75 lbs) 12 Lateral Burpees Over Bar 2 Minute Rest AMRAP in 4 … [Read more...]

WOD – 08-24-2015

Kipping Knees-to-Elbows/Toes-to-Bar Tech Work then: 3 Rounds: AMRAP in 1 Minute: Chest-to-Bar Pullups 3 Minute Rest then: EMOM for 15 Minutes (alternating): 4 Toes-to-Bar 8 … [Read more...]

WOD – 08-08-2015

Knees-To-Elbows/Toes-to-Bar Work then: Skipping/Doubleunders Technique Work then: In Teams of 2: AMRAP in 12 Minutes: 10 Jumping Lunges 10 Wallballs (20/14 lbs) 5 … [Read more...]

WOD – 08-04-2015

Kipping Pullup Tech Work then: Kipping Toes-to-Bar Tech Work then: Weighted Strict Pullups (overhand grip) 4-3-2-1 @ 20X0 *rest 90 seconds in between each set then: AMRAP in 15 … [Read more...]

WOD – 07-31-2015

2 Rounds (per arm): 8 Dumbbell External Rotations @ 31X1 30 Seconds Rest 8 Dumbbell Powell Raise @ 31X1 30 Seconds Rest then: Technical Work: Kipping Pullups on Rings then: 4 … [Read more...]

WOD – 07-29-2015

Touch 'n Go Power Snatch 2-2-2-2-2-2 *snappy reps - no press out then: Every Minute on the Minute for 10 Minutes: 5 Touch 'n Go Deadlifts (185/125 lbs) then: Every Minute on the … [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 – 05-22-2015

Bulgarian Split Squat *front rack position 6-6-6-6-6-6  @ 31X1 then: Every Minute on the Minute for 10 Minutes (alternating): 10 Toes-to-Bar 6 Clean & Jerks (135/95 lbs) 3 … [Read more...]