WOD for 111516
Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00... Read More
WOD for 110516
Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power... Read More
WOD for 101916
Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65)... Read More
WOD for 093016
Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar
WOD for 092416
Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest –... Read More
WOD for 091716
Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row
WOD for 091316
Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front... Read More
WOD for 083016
Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes... Read More
WOD for 082716
Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment... Read More
WOD for 082516
Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility