WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth...Read More
WOD Skill: Snatch position drills Strength: Deadlift 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutesRead More
Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible. Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)Read More
We’re having a Protein Pancake Breakfast TODAY during the WODs! Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40...Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run is completed, partners switch and...Read More
Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift 10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie Row, 200 Meter Run...Read More
Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...Read More
WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)Read More
