WOD for 081216
Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees... Read More
WOD for 073016
Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle... Read More
WOD for 071616
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to... Read More
WOD for 070816
Segment 1: AMRAP 20 minutes 1.2.3.4…. Clean (205/145) Muscle Ups (bar or rings) Segment 2: EMOM 10 minutes: 6 Power Snatch (95/65) 6 Overhead Squats Scale... Read More
WOD for 070316
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: In teams of 2, alternating sets, “Amanda” 9-9-7-7-5-5... Read More
WOD for 070216
Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment... Read More
WOD for 062516
Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3:... Read More
WOD for 061816
Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment... Read More
WOD for 061316
Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around... Read More
Blinded by the light
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1... Read More