Today

  • Warm Up:
  • Tabata Rounds - perform 4 rounds of each 
  • rest 2 minutes between rounds
  • Ski Erg 
  • Assault Bike
  • Row
  • WOD:
  • 50 DU's
  • 20 SDHP KB
  • 20 Anchored Sit Ups
  • 20 KB Swings
  • 4RFT

10/12/2019

20.1 Games WOD10 Rounds for Time8 Ground-to-Overheads (95/65 lb)10 Bar Facing BurpeesTime Cap: 15 minutesPrior to starting the workout, the athlete...

10/11/2019

Warm Up:Mobility and Active DrillsPractice/Strategize:Ground to Over HeadBar over BurpeesWOD:500m Row25 Squats25 Sit Ups25 Ball Slams4 RFT

10/10/2019

Warm Up:200m Run10 KB Front Rack KB (5/5)5 HandStand Hold with Scapula Retraction2-5 Strict Negative T2B1-2 Rope Climbs4 roundsStrength:Bent Over...

10/09/2019

Warm Up:21-15-9DB ThrustersPush UpsSit UpsSkill/Fun:Yoke Carries and Heavy MB Toss OversWOD:21-15-9KB SwingsBurpeesDU's

10/08/2019

10/8Warm Up:Coaches Call Strength:Ground to Overhead BarBell Cycling1 Strict Press3 Push Press5 Push Jerk5 sets - increase in weight...

10/07/2019

Warm Up:3/3 TGU25 Banded Bridges25 Sit Upsx3Strength:Back Squat3/3/3/3/3WOD:10 cal assault bike15 Plate/Plate Squats20 Plate OH Walking Lunges30 Torso...

10/05/2019

Warm Up:Active Mobilitythen:10 DB Thrusters20 KB Swings30 DU's or 60 singlesx3WOD:Games WOD 14.4AMRAP in 14 minutes60 calorie Row50 Toes-to-Bars40...

10/03/2019

10/4    Warm Up:Coaches CallStrength:Push Press 3-3-3-3-3From FloorWOD:Tabata This!BurpeesSit UpsPush UpsDU'sHollow or...

10/03/2019

Warm Up:Active MobilityGlute ActivationShoulder StabilizationStrength:DB Split Snatch 6x3WOD:400m Run20 Front Rack DB Squats20 DB Alt Renegade...

10/02/2019

Warm Up:1 min Ball Slams1 min Ball Sit Ups1 min Wall Squatx3Strength:Sumo Stance Deadlift5x5WOD:1000 m Row90 Walking Lunges80 Sit Ups60 Swings40 Push...

10/01/2019

Warm Up:Coaches Call - Active Mobility and GamesSet up and discuss strategy for WODWOD:Games Open 16.120min AMRAP25-ft. overhead walking lunge 8...

09/30/2019

Warm Up:250m Row20 MB Squat Cleans20 Plank Shoulder Tapsx3Strength:Squat Clean3-3-3-3WOD:15 Wall Ball10 HSPU15 WB Sit Ups10 TTB15min AMRAP

09/28/2019

Warm Up:Active Mobility10,9,8..1KB SwingsSit UpsWOD:20min AMRAP15 DB/KB Push Jerks20 Alt Weighted Step Ups30 Box Dips

09/27/2019

9/27Warm Up:Coaches CallMU PracticeWOD:50-40-30-20-10Wall Ball GHD Sit Ups

09/26/2019

Warm Up:1 minute each - 2 roundsJump RopeKB Swing with High PullBall Slam ShuffleBox Walk AroundWOD:800m Run40 Push Ups40 DB Power Snatch (35/50#)800m...

09/25/2019

Warm Up:Coaches CallPractice PistolsStrength:Back Squat 6x5WOD:15min AMRAP12 TTB24 Goblet Squats12 Burpees

09/24/2019

9/24Warm Up:200m Run5 Man Makers3RFTStrength:Hang Power Clean + Hang Squat Clean + Front Squat6 cyclesFun:Sled Pulls/PushesYoke Carry

09/23/2019

9/23Warm Up:Coaches CallMuscle Up DrillsStrength:Back Squat6x5WOD:15min AMRAP12 TTB24 Goblet Squats12 Burpees

09/21/2019

9/21Warm Up:Games - Coaches CallWall WalksStrict K2EStrength:Snatch5 Rep HeavyWOD:2rounds8 Snatch (175/125)8 Burpee Bar Overs 2rounds8 Snatch...

09/20/2019

9/20Warm Up:1 mile runPractice:HSPU WOD:20min AMRAP10/10 KB Clean + Reverse Lunge **(10 each leg - no alternating)20 Push Ups8/10 Cal Assault...

09/19/2019

9/19Warm Up:Coaches CallStrength:Front Squat6x5WOD:400m Run3 Rope Climbs20 DB Front Squats4RFT

09/18/2019

Warm up:"Annie"50-40-30-20-10DU's Sit UpsPractice:Thrusters and Pull UpsWOD:"Jackie"1000m Row50 Thrusters (45#)30 Pull Ups

09/17/2019

9/17Warm Up:Coaches Call MobilityStrength:Barbell Cycling - EMOM (or close)7 Hang Squat Cleans + 1 Push Jerk6 Hang Squat Cleans + 2 Push Jerksetc...

09/16/2019

Warm Up:100m Jog5 inchworms 10 perfect Lunges15 Hollow Rocksx2WOD:30 DB Walking Lunges20 Push Ups25 TTB30 Wall Ball4 RFT

09/14/2019

Warm Up:Games - Coaches CallStrength:OH Squats Work up to moderate set of 52018 Games WOD 18.3WORKOUT 18.32 rounds for time of: 100 double-unders...

09/13/2019

Warm Up:100 Single Jumps10 PVC OH Squatx36/6 SA DB OH Squat12/9 Calories on Assaultx31min L-Sit20 Sec HS Holdx3WOD:27-21-15-9Wall BallBox JumpsDB...

09/12/2019

Warm Up:Mobility - Coaches CallStrength:3 Super SetsMax Bench PressMax Strict Pull Ups2 mins restWOD:200m Run20 TTB10 Clean and Jerks100m Farmers...

09/10/2019

Warm Up:Coaches CallStrength:Deadliftheavy set of 2WOD:30 DU's15 Push Ups15 Pull Ups 100m Sprint15min AMRAP

09/09/2019

Warm Up:Job Block with MBActive MobilityPartner WOD:3,6,9,12,15...Row for CaloriesBall SlamsDB ThrustersYou go I go...25min AMRAPFinisher:4 minutes...

09/07/2019

Ken Williams Birthday WOD77 box jumps77 KB swings77 push ups77 squats77 wall balls77 sit ups77 deadlifts, 95 lbs

09/06/2019

Warm Up:Coaches Call15 minsSkill:Rope ClimbsWOD:400m Run20 Bar or Ring Dips10 TGU3RFT

09/05/2019

Warm Up:9 min - on the minute - for qualityHollow Hold HS Hold with Taps or Push Up Hold with TapsGHD Static HoldStrength:Snatch ComplexSnatch...

09/04/2019

Warm Up:5 Inchworms with 5 strict Push Ups10 Perfect Lunges50 m Walking lunges50m Jog Backwardsx2Strength:Front Squat Heavy set of 2WOD:5 KB...

09/03/2019

Warm Up:Mobilize what hurts from "7"Coaches Call FunStrength:Strict Seated DB Press5x5WOD:400m Run25 Ball Slams25 Push Ups25 Squats 4RFT

09/02/2019

Class at 9 today"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7 reps7...

08/30/2019

Warm Up:Coaches Call - funStrength:Squat Snatchwork up to clean set of 3WOD:300m Row15 Snatches (light)15 T2B15min AMRAP

08/29/2019

Warm Up:400m RunMax L-Sitx3Strength:Bent Over Row 10/10Weighted Glute Bridges 5-104 setsWOD:1 minute stationsAssault BikeSki ErgRope WavesSledge...

08/28/2019

Warm Up:500m Row 80-85% x2Strength:Clean & JerkHeavy set of 2WOD:30 Ball Slams20 Burpees over Bar10 Power Cleans3RFT

08/27/2019

Warm Up:100m Side Shuffle (50/50)5 Inchworms with 5 strict push ups10 Perfect lungesx2Practice/Strength:SLIPSHandStandsPartner WOD:2RFT50 DU's50...

08/26/2019

Warm Up:Coaches Call - KB'sStrength:Back Squatwork up to heavy set of 2WOD:12 DB Thrusters9 Pull Ups24 Sit Ups5 RFT

08/24/2019

For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50...

08/23/2019

Warm Up:100m Farmers Carry50m OH/side DB Carry Left OH50m OH/side DB Carry Right OH100m DB Front Rack walkx2Strength/Practice:Muscle Ups -...

08/22/2019

Warm Up:250m Row - max effort3 rounds - active mobility between roundsStrength:Snatch Complexes:Snatch DL HipTuckMuscle SnatchSnatch Balance5 setsHang...

08/21/2019

Warm Up:9 KB Deadlifts15 KB Anchored Sit Ups21 KB Swings3 rounds for qualityStrength:Ring Dips 10x3Wall Walks 3-5x3WOD:800m Run or Row 30 Alt...

08/20/2019

8-19Warm Up:Coaches CallStrength:Front SquatWork up to heavy set of 3WOD:5/7  Cal Assault Bike10 Med Ball Squat Jumps (20/30)5 Power Clean &...

08/19/2019

Warm Up:Active MobilityCore Work - Coaches CallWOD:400m Run25 Wall Ball25 Pull Ups25 Burpees4 RFT

08/17/2019

Warm Up:Wall Ball Volley BallStrength:Bench Press 5x5WOD:50-40-30-20-10KB SwingsBox Jumps

08/16/2019

8/16Warm Up:Coaches CallPractice HSPU & Power CleansPartner WOD:30min AMRAP800m Row20 Strict Pull Ups40 Hang Power Cleans60 HSPU80 Burpees

08/15/2019

Warm Up:1minute eachBall SlamsSlt Reverse LungeSit Upsx2Strength:10 Banded Good Mornings15 Glute/Ham Banded Raises20 Side Wall Ball Twistsx3WOD:400m...

08/14/2019

Warm Up:Mobility and Movement for SnatchStrength:Snatch Pull x2Snatch x1OHS x15-7 setsWOD:9 Snatches15 Wall Ball21 Ring Rows4 RFT

08/13/2019

Warm Up:Coaches CallMuscle Up Drills15 minutesStrength:Front Squat 5x5WOD:7 rounds for time:20 Walking lunge steps in as few steps as possible*Back...

08/12/2019

Warm Up:Coaches CallStrength:DB Push Press 8x3DB Bent Over Row 8x3Max L-Sit 3 sets (rings or parallettes)WOD:400m Run20 Box Jumps15 DB Squat...

08/10/2019

Warm Up:Ball Slam ShuffleBanded Squat JumpsKB SwingsLunge HopsRing Push Ups1 minute stations3 rounds for repsWOD:500m Row15 DB Bench Press30 Body...

08/09/2019

Warm Up:5 Inchworms with 5 Strict Push Ups10 MB Squat Cleans15 Lateral Hops Over MB4 rounds NFTStrength:Snatch Pull 5x4Snatch Balance 5x4WOD:4 minutes...

08/08/2019

Warm up:25 Wall Ball100m Farmers Carry20 Alt Renegade Rowsx3Strength:Thrusteron the 2:00 x36 setsWOD:25 Thrusters400m Run25 C2B400m Run25 Thrusters

08/07/2019

Warm Up:Active Mobility - Coaches CallPractice:HS Walk - Taps, Etc...WOD:800m Row - Buy in21 DB Burpee Box Overs30' HS walk or 30 HS Shoulder...

08/06/2019

8/6Warm Up:Coaches CallStrength:Hang Squat Snatch10minutes to find heavy singleWOD:For Time:50 GHD Sit-Ups, 10 Ring Muscle-Ups40 GHD Sit-Ups, 8 Ring...

08/05/2019

8/5Warm Up:30 Sprawls200m Run10min AMRAPStrength:Back Squatwork up to heavy set of 3WOD:30/40 Cal Bike30 T2B30 Box Jumps30 Air Squats3 RFT20min Cap

08/03/2019

8/3Warm-UpCoaches CallSkill:4 rounds:8 Single Leg Barbell Deadlifts; building in weight (RPE 7-8)Floor L-Sit Hold OR Hanging Tuck Hold;...

 

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