WOD for 121916
Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups... Read More
WOD for 091216
Segment 1: 3RM Overhead Squat Segment 2: 5×5 Front Squat at 75% across Segment 3: 5 rounds NOT for time of:* Max Push Press, Bodyweight... Read More
WOD for 082916
Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30... Read More
WOD for 082416
Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105)... Read More
WOD for 081416
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m... Read More
WOD for 072816
Segment 1: Handstand Practice Segment 2: AMRAP 20 minutes: 50 Push Press (135/95) 40 Toes-to-Bar Run 200m Segment 3: Mobility/ROMWOD
WOD for 070616
Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6... Read More
WOD for 062316
Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups
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