WOD 9/19/19

WOD: 4 rounds 600/500m Row 20 G2O 45/35 15 Double KB Push press 44/26 10 Double KB front squats 44/26 15 Burpees 20 SDHP 44/26 Post: 3 rounds 20 v ups 10 single arm KB bent rows per side

WOD 9/18/19

Strength: Snatch EMOM x 12 Min 0-2: 1 @ 70% Min 3-5: 1 @ 75% Min 6-8: 1 @ 80% Min 9-11: 1 @ 85% WOD: 5 RFT 18 Wall Balls 12 T2B 6 Snatch Grip Deadlifts (155/105) Post: 3x 1 Min Max Cal Bike (Or Row)  followed by 3 Min...

WOD 9/17/19

  Strength: Clean    12 Minute EMOM Min 0-2: 2 @ 70% Min 3-5: 2 @ 75% Min 6 – 8: 2 @ 80% Min 9-11: 1 @ 85%   WOD: 3 x 4 Min AMRAPS with 2 min rest between   30 – 50 Double Unders (based on skill level) Max Reps HSPU   Post: 4x :45...

WOD 9/16/19

strength: backsquat 3 x 75%, 3 x 80%, 3 x 85% Then AMRAP @ 50% WOD: 5 RFT 200 m run 10 box jump overs Post: 4 x 12 Bulg Split Squats each leg V-ups Russian twists  

WOD 9/13/19

Open Workout 15.1 & 15.1A Two Parts in 15 Minutes (15.1) AMRAP in 9 Minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) Then (15.1A), from 9:00-15:00 1 RM Clean and Jerk Post: Pick a skill and spend the remainder of class working on...

WOD 9/11/19

Join us tomorrow for a tribute WOD, honoring those who lost their lives during the attacks on September 11, 2001. WODs like these are traditionally the most grueling and challenging, so it’s important to keep in mind to stay safe and scale appropriately, while still...