WOD

171128- “Ferry Ride”

Pre WOD Mobility: Glute Lax Couch Warm up: 4x :30/:30 cal bike Med ball toss Skill/Strength: Bridges and L-Sits *Post WOD WOD:  20 Min AMRAP 10 Cal Row 30’ Walking Lunges 10 Strict T2B 30’ Walking Lunges Mobility: Circle...

171127 – WOD 

  Pre Class Mobility: Pec ART Lat ART Warm up: Lateral Drills PVC Warm up Snatch Breakdown Skill/Strength: 6×3 Position Snatch WOD: 3 Rounds for time/12 min cut off Rx: 10 Power Snatch (135/95) 15 Burpee Box Jump Overs (24”/20”) 20 Wallball Shots (20/14)...

171125 – Sat WODs

  9am WOD: 20min AMRAP In teams of 5, Rotate through stations one has completed 40 Wallball Shots Station #1 – 40 Wallball shots Station #2 – Max KB Swings Station #3 – Max Overhand Grip Deadlift (155/105) Station #4 – Max Burpees Station #5 – Rest   11am...

171124 – “Black Friday”

**Holiday Hours- Friday 11/24, 9am and 10:30am only ** Pre Class Mobility: Banded Samson Adductor FR Warm up: Rowling with Burpee High Jumps WOD: 6x 3 Minute AMRAPs with 1 Minute Rest between Rx: 400M Row 12 Dumbell Thrusters (50s/35s) Max Burpee Box Jump Over Scaled:...

171123 – “Tryptophan”

*NOTE: 9am class only today. Happy Thanksgiving! (Compare to 141128) Warm up: Junk Yard Dog PVC Warm up Skill/Strength: Post WOD 500M Row Repeats WOD: “Tryptophan” Sport: 9 O/H Squats (155/105) 9 Muscle-ups 15 Front Squats (155/105) 15 Strict HSPUs 21 Back Squats...

171122 – WOD

Pre Class Mobility: Triceps LAX Pec LAX Warm up: Crabwalk/Bear Crawl Soccer Skill/Strength: 4×8 Strict Press WOD: 50, 40, 30, 20,10 For Time Rx: Sit-ups Push-ups Scaled: Sit-ups Incline Push-ups Mobility: Airplane Crash...

171121 – “Cory”

(Compare to 170308) Warm up: PVC Warm up Squat Clean Thruster Breakdown WOD: Rx: 1 Mile Run/2000M Row 20 Squat Snatches (165/115) 20 Burpees Over Bar 20 Thrusters (165/115) 20 Burpee Over Bar 1 Mile Run/2000M Row Scaled: 1200M Run/1500M Row 20 O/H Squats (60% of 1RM)...

171120 – WOD

Pre Class Mobility: Wrist Mobility Glute LAX Warm up: Coach Led Shuttle Runs Hang Power Snatch Breakdown Skill/Strength: EMOMx10 3 Power Snatch (70% of 1RM Snatch) + 4 Burpee Over Bar WOD: For time/10 minute Cut-off Rx: 90’ FR KB Lunges (53s/35s) 21 C2B Pull-ups 60’...

171117 – WOD

Pre WOD Mobility:  Glute Lax Quad Lax Warm Up: PVC Game Barbell Warm up Skill/Strength: 6×3 Back Squat WOD: 1 Round for time: 20 Strict Press (75/55) 20 O/H Squat (75/55) 20 Push Press (135/95) 20 Front Squat (135/95) 20 Push Jerk (165/115) 20 Back Squat...

171116 – WOD

Pre Class Mobility: 30 Ham Floss each side Calf LAX Smash Warm up: Ab Mat Waiter Skill/Strength: Rope Climb/Straddle Handstand Practice WOD: 3x 6 min AMRAPs with 2 min Rest between Rx: 10 Cal Row/Bike 5 KB Push-Press –L (53/35) 5 KB Push-Press –R (53/35) 50...

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