WOD

WOD 2/4/19

Strength Back Squat 10 reps w/ empty bar 7 reps w/ added weight 5 reps w/ added weight 3 reps w/ added weight 1 rep w/ added weight 1 rep w/ added weight GOAL: Find New 1 Rep Max   AMRAP 18 Min: 5 Burpees 10 Wall Balls 15 Air Squats 20 Lunges (10 each...

WOD 2/3/19

Strength: Back Squat 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD: "Bee's Knees" 4 Rounds: 1 Min of Wall Balls (20/14) 1 Min of KB Swing (53/35) 1 Min Row 1 Min Double Unders 1 Min...

WOD 2/2/19

Strength: Deadlift 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD: AMRAP 15 min: 15 Deadlifts (95/65) 30 Double Unders (or 60 Singles) 15 Deadlifts (95/65) 30 Sit...

WOD 2/1/19

Strength: Push Jerk 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Find New 1 Rep Max   WOD: Benchmark "DT" For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)...

WOD 1/31/19

Strength: Hang Power Cleans 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight 3 reps added weight GOAL: Find New 3 Rep Max   WOD: AMRAP 3 Min: 3 Hang Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 3 Min   Repeat...

WOD 1/30/19

Strength: Front Squats 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Find New 1 Rep Max   AMRAP 3 Min: Buy In: 20 Wall Balls then . . . 5 Burpees 5 Box Jumps 5/3 Cal Row Rest 3 Min   Repeat...

WOD 1/29/19

Strength: Bench Press 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight GOAL: Heavy 3 Rep   WOD: 5 Cal Row 5 Push Ups 10 Lunges (each leg) 15 KB Swing  

WOD 1/28/19

Strength Strict Press 10 reps w/ empty bar 8 reps w/ added weight 6 reps w/ added weight 4 reps w/ added weight 2 reps w/ added weight 1 rep w/ added weight GOAL: heavy 1 rep   WOD; AMRAP 18 Min: 5 Wall Balls 10 Burpees 15 Air Squats 30 Double...

WOD 1/27/19

Strength: Barbell Complex 1 Hang Power Snatch + 2 Overhead Squats Attempt complex 5x Add weight each time   WOD AMRAP 11 min: 5 Hang Power Snatches 5 Overhead Squats 5 Burpees Over Bar

WOD 1/26/19

Strength Thruster 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added wight 3 reps added weight GOAL: heavy 3 reps   21-18-15-12-9-6-3 22 Min Cap Toes-To-Bar (or double the amount of sit-ups) Goblet Squats (53/35) Thruster (empty...

WOD 1/25/19

Strength Back Squat 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Rep   WOD: AMRAP 20 Min: 10 Box Jumps (24/20) 10 Push-Ups 20 KB Swings 20 Overhead Lunges w/ Plate...

WOD 1/24/19

Strength: Power Snatch 10 reps empty bar 7 reps added weight 5 reps added weiht 3 reps added weight 1 rep added weight 1 rep added weight GOAL: 1 Rep Max   WOD: Open Workout 14.1 AMRAP 10 Min: 30 Double Unders (80 Singles) 15 Power Snatches...

Schedule your first class now