Thursday July 14, 2016

Posted on Jul 13, 2016 | 0 comments

Strength:

EMOM – 12 MIN

Power Snatch + Hang Squat Snatch

*Start at 60% and add weight after each successful lift

WOD:

30-20-10

Handstand Push Ups

Power Snatch 95#/65#

Read More

Wednesday July 13, 2016

Posted on Jul 12, 2016 | 0 comments

WOD:

5K Row for time

10 MIn Rest

100 Cal Bike for time

Read More

Tuesday July 12, 2016

Posted on Jul 11, 2016 | 0 comments

WOD:

5 Rounds

5 Muscle Ups (ring or Bar)

- Scale: Jumping Bar MU or C2B Pull Ups

10 Squat Cleans 135#/95#

20 Box Jumps 24″/20″

 

Read More

Monday July 11, 2016

Posted on Jul 10, 2016 | 0 comments

Strength:

Bench Press

3-3-3-3-3-3

Bent Over Row

8-8-8-8-8-8

WOD:

Flight Simulator – Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50

then back down

*10 min time cap

*If you do not have Double Unders then…

10 Min AMRAP

50 Jump Ropes (unbroken)

200M Run

Read More

Friday July 8, 2016

Posted on Jul 7, 2016 | 0 comments

Skill/Strength:

EMOM – 10 Min

Min 1: Strict Pull Ups

Min 2: Strict Handstand Push Ups

*Choose a # of strict HSPU & Pull ups that will be a challenge for you but can be completed each min.

WOD:

5 Rounds

10 DB Hang Clean 50/35#

100′ DB Overhead Carry

10 Chest to Bar Pull Ups

100″ DB Overhead Carry

 

Read More

Thursday July 7, 2016

Posted on Jul 6, 2016 | 0 comments

Strength:

Overhead Squat

3-3-2-2-1-1

WOD:

3 Rounds

10 OHS 135#/95#

30 Burpees

Read More

Wednesday July 6, 2016

Posted on Jul 5, 2016 | 0 comments

We hope everyone was able to find their groove after the holiday weekend. A few people even Pr’ed their clean and jerk so it proves a weekend full of fun and family is what the body needs every once in a while. Today is definitely going to test that work capacity so make sure you come in ready to grind!! Short and sweet post today for you. Don’t worry a looooooong post about MACROS is coming this week so be on the look out

have fun

WOD:

Tabata Fun

- One full tabata round for each movement

Kettlebell Swing 70#/53#

DB Push Press 40#/25#

Box Jumps 24″/20″

DB Step Up 40#/25#

Rest 60 sec between each movement

Then

Rest 5 Min

1 Mile Run

Read More