• 101105 Friday C&J EMOM

    101105 Friday C&J EMOM

    WOD EMOM (every minute on the minute) for 15 minutes complete: 2 (power) clean and jerks Begin at a weight you are comfortable with and work to go up in load as the minutes progress. You can also go down in weight if needed. Keep track of how many reps you COMPLETE at each weight. […]

  • 101104 Thursday Team 5k Row+/-Burpees!

    101104 Thursday Team 5k Row+/-Burpees!

    Strength/Skill Work Shoulder Press: Work to add 5lbs to your previous 5RM or see your coach for your work set assignment WOD In teams of 3 or 4 complete a 5,000m Row One rower per team While one person on your team is rowing take turns completing as many burpees as possible. only ONE person […]

  • 101103 Wednesday

    101103 Wednesday

    Strength/Skill Work Clean: Take 15 minutes to work up to a heavy set of 2. WOD Complete 4 rounds of: Max rep deadlift in 30 seconds (Use ~60% of DL 5RM) 30 seconds rest Max rep knees to elbows in 30 seconds 30 seconds rest Max rep double unders in 1 minute 2 minutes rest […]

  • 101102 Tuesday “Nancy”

    101102 Tuesday “Nancy”

    Strength/Skill Work: Turkish Get-up: 5-5-3-3-1 per arm WOD 5 rounds for time of 400m run 15 overhead squats (Use ~ 70% OHS 5RM not to exceed 95/65lbs) For time.

  • 101101 Monday “Franzilla”

    101101 Monday “Franzilla”

    Strength/Skill Work Front squats: 12×2@30seconds with 70% 5RM WOD 21 front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.

  • 101031 Sunday Rest Day

    101031 Sunday Rest Day

  • 101030 Saturday

    101030 Saturday

    Strength/Skill Work Hang power snatch: Spend 15 minutes working up to a heavy set of 3 WOD 10 snatches (power or full…just get the bar overhead in a locked out position) 5 rounds of Cindy 10 snatches 3 rounds of Cindy 10 snatches 1 round of Cindy For time. Cindy= 5 pullups, 10 pushups, 15 […]

  • 101029 Friday “Paris”

    101029 Friday “Paris”

    Strength/Skill Work Pistol: Complete 4-5 sets per leg either working for how deep you can get in the squat or if you have an unassisted pistol then add weight. WOD 3 Rounds of: 400m run 21 kettlebell swings 12 burpees For time. This WOD was last completed on 100820. Reminder: Today is Friday please wear […]