Strength: Deadlift Friday – Sumo deadlifts – work up to a heavy set of 5 Then, for time: 21 Deadlifts at body weight 21 Burpees 25 Double-unders 15 Deadlifts 15 Burpees 50 [...]
“Grace” 30 Clean & Jerk for time (135/95lb) We have an alternate WOD for those with shoulder injuries, or, for those whose lack of technique with the C&J forces them to move a [...]
Strength: Bench press – 3×3 drop sets Warm up and bump with low reps to get to a heavy set of 3 Then drop, 10% and do another set of 3 Again, drop 10% and do your last set of 3 [...]
Strength: 15 minutes to establish a one rep max Front Squat + Push-Jerk from the rack. The front squats will not be maximal; we are working the transition from clean to jerk. Then – [...]
“Team America” In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 30 T2B 50 Burpees 100 Partner Wall Balls 20/14# For time (record your snatch weight) Complete [...]
Please note that there will only be on WOD on Saturday. It will be held at 9:30am. Strength: Deadlift 3-3-3, working up to a heavy set of 3 Then, “Diane:” 21-15-9 for time of: [...]
Strength: Hang clean – practice catching the bar low – skill work or work to a heavy single. Then AMRAP 15 minutes of: 15 Box jumps (24/20″) 10 Cleans (135/85lb) 10/10 KB cleans [...]
On July 4 we will have one WOD at 10am. To celebrate our independence we will be doing a hero WOD to remember our heroes that are out there to protect our independence every day. Todays WOD is in [...]
