Strength Component: 5×5 Zotts Press Wod: For time Row 1000m 50 Double Unders 10 Power Cleans 135/95# 40 Sit ups 8 Snatch 115/65# 30 Pull ups 6 Power Cleans 135/95# 20 Box Jumps 24/18 4 Snatch 115/65# 10 Ring Dips Core: 3×30 Back Extensions I just got back from the gym after doing today’s WOD […]
Strength Component: 3 Rounds max push-ups with 20lb vest Wod: 15 Muscle ups followed immediately by: 12 HSPU 3 Deadlift 225/165 9 HSPU 6 Deadlift 6 HSPU 9 Deadlift 3 HSPU 12 Deadlift
As we mentioned before, we are doing our Grand Opening Party on Sunday, December 5th. For the people who have been killing it in our gym for the last month, don’t you feel special now? We’re not even open! It is by casual invite only, so for the most part, if we have invited you […]
“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”- Newt Gingrich Strength Component: 5,5,5,5,5+ Front Squat WOD: 3 rounds for time 200m run 10 burpee ball slams 20# 7 Sumo Deadlift High Pull 95/65# 3 15ft rope ascents Core: 100 ab mat sit-ups
Strength Component: 5×5 Push Press WOD:10 min AMRAP but every minute on the minute 50m bear crawl 5 Cleans 185/115 7 pull-ups 9 Double Unders Core: 50 GHD Sit-ups
Strength Component: 5,5,5,5,5+ Snatch “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
Strength Component: 5,5,3,3,1,1 Bench Press Wod: For Time 20 reps 225/135# Back Squat Followed immediately by 5 rounds: 7 pull-Ups 5 Cluster’s 135/95# Core: Plank w/ leg lift 3×1:00
Strength/Skill Component: 5×5 snatch grip deadlift WOD: “Nate” AMRAP in 20 Min. of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Core: 100 abmat situps
Strength Component: 5,5,3,3,1,1 Cleans Wod: For time 50 Burpee Wall Balls (10ft target) Core: 50 Russian Twists
Strength Component: 5,5,3,3,1,1 reps of Shoulder press Wod: For TIme: Row 500m 10 DB squat cleans 45/25# Row 400m 8 DB squat cleans Row 300m 6 DB squat cleans Row 200m 4 DB squat cleans Row 100m 2 DB squat cleans Core: 50 toes to bar