Monday, 10/13 WOD

1)DE80 f squat, 8×2 2)15 minute ladder up by 2’s Push press, 115/80 Goblet squat, 55/35 burpee box jumps, 20”

Read more

October 12, 2014

Saturday, 10/11/14 WOD

1)Work pistol progressions 2)Medball mile, 20/14 – do 10 medball cleans at every corner (8 corners total) – ball must be held below shoulder height

Read more

October 9, 2014

Friday, 10/10/14 WOD

1)ME shoulder press 2)5rds 10 ring dips 10 Toes2bar 3 rope climbs 20 RKB swings, 55/35

Read more

October 8, 2014

Thursday, 10/9/14 WOD

1)ME Muscle snatch 2)DE clean high pull Floor and knee postion go as heavy as possible without having to set bar down during set. 3)AMRAP5 10 KB snatches 10 Straightleg GM’s, 95/65  

Read more

October 7, 2014

Wednesday, 10/8/14 WOD

1)ME highbar back squat 2) AMRAP20 10 Cal row 20 CCCT rollouts 20 pullups  

Read more

October 6, 2014

Tuesday, 10/7/14 WOD

1)DE75 pushpress, 10×3 EOS do 3 GHD raises 2) 5 rds 10 hanging pwr clns, 115/80 10 GM’s, 115/80 10 OH squats, 115/80  

Read more

October 5, 2014

Monday, 10/6/14 WOD

1)ME hng snatch 2)ME C&J 3)AMRAP5 10 knees 2 elbows 20 Ukrainian DL, 70/55  

Read more

October 3, 2014

Saturday, 10/4/14 WOD

1)DE75 F squat, 10×2 2)20 minutes For highest number of  rope climbs: 10 DL’s, 225/185 15 Ring dips Rope climb, ladder up by 1’s

Read more

October 2, 2014

Friday, 10/3/14 WOD

1)Athletes choice: Practice Rope climb or Pistols or Mobility 2)FGB format: Wallballs, 20/14 Rope climbs G2OH 75/55 Pushups CCCT jackknives    

Read more

October 2, 2014

Thursday, 10/2/14

1)ME bench off the pins 2)10 TGU’s for form, 70/55 3)3 rounds: 20 Toes to bar 30 Burpees 500M row

Read more

October 1, 2014
  • Upcoming Events