WOD

Monday Bench Press Build to a heavy Single 5x3 at 80 % --- 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run --- WOD Thoughts: STRENGTH: Today we are building to a heavy single on the bench press.  We have seen the bench press over the last couple of weeks, … [Read more...] about week of 9/20

Monday Strict Pull Ups 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 --- For Time 10-8-6-4-2: Ring Muscle-ups Double Dumbbell Devil's Press (50/35) Double Dumbbell Box Step … [Read more...] about week of 9/13

Monday Happy Labor Day! THE THIRTEEN 13 Rounds (with a Partner): 26 Cal. Row 8 Strict Pull-ups 21 Shoulder-to-Overhead (95/65) --- WOD Thoughts: WORKOUT: This is a hero workout in honor of the 13 Marines who recently lost their lives serving and protecting our country.  For … [Read more...] about week of 9/6

Monday 5 Sets: 3 Power Snatch @65-70% of 1RM Snatch --- AMRAP 20: 2 Ring Muscle-Ups 4 Power Snatches (135/95) 8 Box Jump Overs (24"/20") [On the 0-5-10-15]: 500 Meter Row --- WOD Thoughts: STRENGTH: Today the focus is to work up to 5 sets at a moderate load in the … [Read more...] about week of 8/30

Monday 1 Max Unbroken Set: Strict Pull-ups --- On a 20:00 clock For Time: 60/45 Calorie Row 45 C2B Pull ups 30 Deadlifts (225/155) 15 Bar-Facing Burpees   In Time Remaining Until 20:00: Work to Establish a Heavy Single Deadlift --- WOD Thoughts: … [Read more...] about week of 8/22

Monday 5 Sets: 1 Power Snatch 1 OH Squat 1 Snatch Balance 1 Hang Squat Snatch (40%-45%-50%-55%-60% of 1 RM) --- For Time: 1 Mile Run   Directly Into...   9-7-5: (x2) Burpee Pull-ups Squat Snatches (135/95) --- WOD Thoughts: STRENGTH: We … [Read more...] about week of 8/16

Monday Back Squat: 5 RM --- Squat Clean" Elizabeth" For Time: 21-15-9 reps for time of: Squat Clean (135/95) Ring Dips --- WOD Thoughts: STRENGTH: Focus on today’s strength is to build up to a challenging 5 Reps with no fails. the last time we tested our 5 Rep Max was on … [Read more...] about week of 8/9

Happy August!!! Monday Celebrating National Friendship Day!!! Bring a friend to a class for free! For Time with Partner: 1 Mile Run (together) 120 Alternating Pistols 100 Chest to Bar Pull-ups 80 Bar-Facing Burpees 60 Power Snatches (135/95) *Run together, share ALL other … [Read more...] about week of 8/2