WOD for 100216
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15... Read More
WOD for 92916
Segment 1: 5 rounds for time of: 15 Pullups Run 400m Segment 2: Mobility
WOD for 092816
Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3... Read More
WOD for 092116
Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at... Read More
WOD for 091416
Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50... Read More
WOD for 091116
“Hammer” 5 Rounds, each for time: 135-lb. power cleans, 5 reps 135-lb. front squats, 10 reps 135-lb. jerks, 5 reps 20 pull-ups Rest 90 seconds... Read More
WOD for 090916
Segment 1: 3 Rounds: 10 Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Jerks Segment 2: Mobility
Labor Day 2016
WODs at 9 and 10am today, Bootcamp at 9:30am! “Hildy” For Time: 100-calorie row 75 thrusters (45/33) 50 pull-ups 75 wall-ball shots (20/14) 100-calorie row... Read More
WOD for 083116
Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10... Read More
WOD for 082816
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run... Read More