Featured WOD

  • 10835443_10153012810027667_4707183517344753616_o Wednesday 03/25/2015 - Warm-Up / WOD Skill: Kipping Wod: 21-15-9 -Dmb thrusters (35/20) -Box Jumps (24/20) 21-15-9 -Dmb Snatch -Wall ball Strength: 20 minute circuit 2-4-6-8-10-9-7-5-3-1 -Dead lift – BB row – O.H. press -Strict pull up/ chin up
  • 10417437_10153012808302667_2848194182506664956_n Tuesday 03/24/15 - EMOM 10 3 Front Squat @80%   10 Rounds for Time 3 Snatch (155/105) 5 Box jump (30″/24″)
  • _MG_6345 Monday 03/23/15 - Skill: Position 1 Snatch and Pause 5 seconds Finish in a full lock out 3-3-3-2-2-1 WOD: 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern 14.4 AMRAP 14… Read More
  • Thursday 03/19/15 - Skills: Kipping Movements WOD: 10 RFT 10 Ring Dips 8 Burpee Box Jumps 6 H.S.P.U.
  • Wednesday 03/18/15 - EMOM 15 Min 1 – 5 Wall ball + 5 Pwr Clean Min 2- 5 Wall ball + 5 T2B Min 3 – 5 Wall ball + 5 Jerks Skill:  Deficit H.S.P.U. Strength: Find 5RM Thruster then EMOM 10 of Thrusters 3-3-3-4-4-4-4-5-5-5
  • 10835443_10153012810027667_4707183517344753616_o Tuesday 03/17/15 - WOD: MetCon (20 min Cap) 10-15-20-25-20-15-10 Slam Ball C-2-B Pull Ups 5 x 4 Over Head Squats Gymnastics WOD: 7 Rounds of: 40 Seconds Kipping Ring Dips 20 Seconds Rest 4 Rounds of: 5 Skin the Cats 5 Handstand Wall Walk  
  • IMG_8110 Monday 03/16/15 - WOD 15.3 / 14.3 15.3 – 14 Minute AMRAP 7 Muscle Ups 50 Wall Balls 100 Double Unders 14.3 – 8 Minute AMRAP 135/95-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185/135-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225/155-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275/185-lb. deadlifts, 25 reps 15 box jumps, 24-inch… Read More
  • Wednesday 03/11/15 - EMOM 14 Odd: 7 T2B + 7 Wall Ball Even: 7 Pwr Clean + 7 Box Jump EMOM 10 Odd: Muslce Up Practice (2-3) Even: 5 Light Full Snatch / Clean Strength: 5 x 1 M.P. – 3 P.P. – 5 P.J. Dead Lift 5-3-2