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 070116
Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3... 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 061516
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant... Read More
WOD for 061416
Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps
WOD for 060816
Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes:... Read More
WOD for 060716
Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2:... Read More
WOD for 060416
We are hosting an Olympic Weightlifting Seminar in the gym today from 9am-5pm. There is NO Open Platform time in the Platform Area today. Barbell... Read More
Revved up like a deuce
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of... Read More
WOD for 051516
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2, Complete AMRAP 7: 50 Back... Read More