WOD 3/22/19

Workout 19.5 33-27-21-15-9 reps for time of: Thrusters (95/65) Chest-to-Bar Pull-ups Time cap: 20 minutes

WOD 3/21/19

Alright, Everybody – as is true of the last 4 Thursdays, today is an active rest day in preparation for 19.5! Take this one nice and slow.   Not for time:   400 m run   Then 5 Rounds: 10 Push ups 5 Strict Pull-ups 10 Air Squats 5 Hollow-body Rocks...

WOD 3/19/19

Don’t forget, Spring Breakers! We now have a 6:05 AM class on Mondays and Tuesdays with Leah!! Strength: Squats E2MOM x 6 Odd- 5 Front Squat@ 60% + 7 TTB Even – 7 Back Squat @ same weight + 3 Strict TTB   WOD: 21 Thrusters (95/65) 21 Pull-ups 50 Dubs...

WOD 3/18/19

Skill/Strength: Clean Complex-   E2MOM x 6 3 Deadlifts 2 Hang Power Cleans 1 Thruster Increase weight each round   WOD:   9 Min AMRAP   3-6-9-12-15 Box Jump-overs Deadlifts (155/105)   Post: A) 3×12 ┬áBarbell Ab Roll-outs   B) 30 Cal...

WOD 3/15/19

ANNOUNCEMENT – Beginning next week, we will be adding a 6:05 am class on Monday and Tuesday mornings with Coach Leah! Open Workout 19.4   For total time: 3 Rounds of – 10 Snatches (95/65) 12 Bar Facing Burpees   Rest 3 Minutes   3 Rounds of...

WOD 3/14/19

Active Recovery Day in Preparation for 19.4   Skill: Turkish Get-ups 10 Min E2MOM (for 6 Sets Total) 5 Turkish Get-ups on one Arm, then switch at the next 2 Min. Mark.   WOD: 20 Min EMOM Row 10-15 Cal 10-15 Burpees 10-15 Air Squats 10-15 Hollow Rocks  ...