WOD

150225 – WOD

    Warm up: PVC Warm up Ham Band   Skill/Strength: Black: 6×2 Deadlift Red: 20RM Back Squat   WOD: For Time: Competition: 300’ Sled Push (370/325) 30 Power Clean (155/105) 30 T2B Rx: 300’ Sled Push (325/280) 30 Power Clean (135/95) 30 T2B...

150224 – “Nasty Girls 2.0”

  Warm up: Shoulder Circles Dynamic Warm-up   Skill/Strength: Black: Alternate 5×5 Bench Press/Max Ring Rows Red: Max EMOM: Odds-7 C2B, Evens-7 HSPUs   WOD: “Nasty Girls 2.0” 3 Rounds for time: Competition: 50 Air Squats 14 HSPUs 10 HP Snatch...

150223 – “Open 14.2”

  Warm up: Lateral Drills Squat Therapy   Skill/Strength: Black: 6×2+1 Hang Squat clean + Jerk Red: EMOM 10 Min: 3 TNG Squat Snatch 70-75%   WOD: “Open 14.2” From 0:00-3:00    2 rounds of:    10 overhead squats    10...

150221 – “Beastly Bunch 4”

No No regularly scheduled classes as we will be having the 4th annual “Beastly Bunch” competition: WOD #1 – (2 bars) 3 Heats 9:30, 9:45, 10:00 Beastly Complex 10Mins Power Clean Hang clean Lunge Each Side Jerk   WOD #2 (1 Bar) 2 heats (10:15, 10:30)...

150220 – WOD

  Warm up: 15 Down-ups Straddle Hip Openers   Skill/Strength: Black: 5×3 Front Squats Red: 20RM Pull-up   WOD: 3x 2 Min AMRAPs w/ 2Min Rest between. Competition: 5 Front Squats (185/135) 50 Double-unders Rx: 5 Front Squats (135/95) 50 Double-unders...

150219 – WOD

  Warm up: Dynamic Warm up Ham Band   Skill/Strength: Black: 5×5 Sumo Deadlift Red: 5×1 Max Effort Sled Pull/Push   WOD: 21, 15, 9 Reps for time: KB Swings T2B *Competition: (70/53) *Rx: (53/35) *Scaled: (35/20), Sit-ups   Cash out: Yes...

Achieving Results Through Consistency

     Everyone should know by now, consistency is the key to results. However, everyone has different strengths/weaknesses and therefore needs to spend their time on different aspects of fitness. Whether your goals are weight loss, strength gains,...

150218 – “Grace meets Mary”

    Warm up: 3 Mins: 5 Pull-ups 5 Inchworms 10 Air Squats 10 Jumping Jacks Power C&J Breakdown   Skill/Strength: Black: Build to a heavy Power Clean+Jerk Red: 20RM Back Squat   WOD: “Grace meets Mary” 6 Rounds for time: Competition & Rx: 5...

150217 –WOD

  Warm up: Dynamic Warm up   Skill/Strength: Black: Alt 5×3 Strict Press/Pull-up Red: EMOM 10: 6 C2B, 6 HSPU   WOD: 5 Rounds for time: Competition: 20 Wallball Shots (20/14) 20 Ring Push-ups 20 Sit-ups Rx: 20 Wallball Shots (20/14) 20 Push-ups 20...

150216 – WOD

  Warm up: 4 Mins for Quality 15 Air Squats 20’ Burpee Broad Jump 5 Pull-ups 1 Wall Climb 20’ Samson Lunge   Skill/Strength: Black: 5×3 Back Squat Red: 6×2 Hang Squat Cleans   WOD: Competition: 15 Thrusters (165/115) 21 C2B Pull-ups 1 Sled...

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