12/16/14 WOD

1)Single KB thruster technique 2)4 round FGB formant: a)RKB swings, 55/35 b)Tire flip jump through OR sled push, 135/90 c)Dumbell squat  snatch, 55/35 OR medball clns, 20/14 d)squats  

Read more

December 15, 2014

12/15/14 WOD

1)ME floor press 2) AMRAP20 10 pullups 10 f squats, 135/95 10 pike pushups  

Read more

December 14, 2014

12/13/14 WOD

1)Kneeling snatch slowly work to ME but form is priority. Form break = lower weight. 2)Jerk Balance ME with PERFECT FORM 3)FGB format (2rds) lunge steps (f rack) 75/55 SDHP, 75/55 Pushpress, 75/55  

Read more

December 12, 2014

12/12/14 WOD

1)ME high bar backsquat 2)AMRAP20 50 Double unders 25RKB swings, 55/35 5 groiners ? Sumo DL, 85% of ME  

Read more

December 11, 2014

12/11/14 WOD

1)DE70 pushpress, 12×3 2) AMRAP15 5 Hng sqt cln, 135/95 10 Ring dip 10 CCCT rollouts  

Read more

December 10, 2014

12/10/14 WOD

1)ME snatch 2)ME C&J 3)5 min. Max reps: V-sit log roll (2 v-sits after each roll)

Read more

December 9, 2014

12/8/14 WOD

1)Ankle MWOD’s 2)”Mary” AMRAP20 5 hspu’s 10 Pistols (alternate legs) 15 Pull ups  

Read more

December 7, 2014

12/6/14 WOD

1)ME seated pin press from eye height 2)AMRAP20 10 parrallette walk over pushups 10 KB snatch, 55/35 10 OH backward step lunge, 45/25  

Read more

December 5, 2014

12/5/14 WOD

1)Snatch balance 5 reps at 75% 4 reps at 80% 3 reps at 85% 2)ME snatch from knees 3)5 min max reps 30 sec each of: GHD situps Ukrainian DLs, 70/55 Medball clns, 20/14  

Read more

December 4, 2014

12/4/14 WOD

1)ME Sumo DL 2)3 sets of AMRAP5 (2 minute rest between sets) 10 F squats, 95/65 20 pushups  

Read more

December 3, 2014
  • Upcoming Events