Monday 122313
Strength: 1 RM Front Squat WOD "Satan's Whiskers" 3RFT: 10 C2B 10 Front Squats, 165/115 10 Burpees
Tuesday 121713
WOD "Isabel" For Time: 30 Snatches (135/95) Fitness 10 minute EMOM: Pull-up work Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups... Read More
Monday 121613
WOD 12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups Fitness 7 minute EMOM: 2 Back Squats @80% 1RM Sport... Read More
Sunday 121513
The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the... Read More
Saturday 121413
Sport and Fitness WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches... Read More
Friday 121313
WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap Fitness 5 minute EMOM 50 Single Unders ... Read More
Thursday 121213
WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups Fitness EMOM for 12 minutes 2 Clean... Read More
Wednesday 121113
WOD 10 minute AMRAP 5 Push Jerks (135/95) 5 Push-ups 5 Front Squats (135/95) Fitness Handstand progression work Sport Rest Day 25 Days of... Read More
Tuesday 121013
WOD "Annie" 50-40-30-20-10 reps of: Double unders Abmat Sit ups 10 minute time cap Fitness and Sport 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps... Read More
Monday 120913
Fitness and Sport WOD Fran 21-15-9 Thrusters (95/65) Pull-ups 25 Days of Christmas 100 Double Unders for time