11/5/14 WOD

1)MWOD http://www.mobilitywod.com/2011/12/episode-356-getting-crushed-by-a-stone-improve-your-dip-or-bench/ 2)“Nasty Girls” 3 Rounds: 50 Air Squats 7 Muscle-Ups 10 Hang Power Clean, 135/95  

Read more

November 4, 2014

11/4/14 WOD

1)ME close grip bench 2)ME weighted pull up 3)AMRAP15 4 HSPU’s 8 AKB swing, 70/55 12 knees2elbows  

Read more

November 3, 2014

11/3/14 WOD

1)Snatch (percentage of PR) 5 at 75% 3 at 80% 2 at 85% 1 at 90% 2)C&J (percentage of PR) 3 at 80% 2 at 85% 1 at 90% 3)Partner up for Max reps GHD situps: One person does as many GHD situps as possible while partner does 5 burpees then switch. Keep a running…

Read more

November 2, 2014

11/1/14 WOD

1)ME Sumo DL 2)5 rds 20 Dimmel DL, 95/65 20 pull ups 20 wallballs, 20/14  

Read more

October 31, 2014

10/31/14 WOD

1)DE75 bench, 10×3 2)AMRAP20 Walking handstand, 30’ 15 SDHP, 95/65 10 band pushups, Red/Purple  

Read more

October 30, 2014

10/30/14 WOD

1)5RM earthquake squat 2)ME clean from 1” off floor 3)5 minutes Max burpees  

Read more

October 29, 2014

10/29/14 WOD

1)DE75 low bar back sqt, 10×2 2)AMRAP20 10 DL’s, 225/155 15 Ring dips 60’ sled drag(with rope), run back(with strap), 135/95  

Read more

October 28, 2014

10/28/14 WOD

1)10 minutes muscle ups for quality 2)ME TGU 3)Tire flip race (2 teams) *Flip tire and hop through one time, Run to cone and back(60’ spacing of cones), When team mate gets “high 5” they flip-jump-run Best of 3 races *If athlete can’t flip tire they must run to tire and do 5 air squats…

Read more

October 27, 2014

10/27/14 WOD

1)Pistol progressions 2)ME bench press 3)15 minutes up the ladder: 2 rope climbs 4 HSPU 10 cal row 4 rope climbs 8 HSPU 20 cal row 6 rope climbs 12 HSPU 30 cal row 8 rope climbs 16 HSPU 40 cal row etc…  

Read more

October 26, 2014

10/25/14 WOD

The 5th Annual Costume Required HALLOWEEN WOD (up to 4 person teams, events broken up as team sees fit) – 30 rope climbs -30 Clusters, 135/95 -150 burpees -200 KB swings, 55/35 -When all 4 events are completed finish with 1 mile pumpkin run (not everyone has to carry the pumpkin)  

Read more

October 25, 2014
  • Upcoming Events