WOD

WODs – 2.12.18 to 2.18.18

Monday Open Workout 13.2 AMRAP 10 115/75 Shoulder to Overhead x 5 115/75 Deadlift x 10 15 Box Jumps 24/20 (Step-Ups allowed) 3 Rounds for Quality 10 Turkish Sit-Ups per arm Barbell Overhead Hold x 90s @ 80% of 1RM Strict Press Tuesday 1RM Snatch Open Workout 13.1ish...

WODs – 2.5.18 to 2.11.18

Monday Every 90sec x 10 1 Snatch (squat) *add 5-10lbs from last week *1-5 is warm-up, 6-10 at the same weight Open Workout 14.1 AMRAP 10 30 DUs 15 Power Snatches 75/55 *55+ 65/45 for Rx Tuesday  10,000m Row as a Team of 3 7,500m Row as a Team of 2 *Rotate every 250m...

WODs – 1.29.18 to 2.4.18

Monday  Ring Muscle-Up Skill Work 4 Rounds: 30 Wallballs 20/14 60 Double-Unders 5 Rounds for Quality 20 Seconds of Roll Outs 40 Seconds Superman Hold Tuesday Every 90s x 10: Snatch Deadlift + Snatch Pull + Snatch *Add 5-10lbs from last week. Open Workout 15.1A 15 Toes...

WODs – 1.22.18 to 1.28.18

Monday Every 90s x 10 1 Snatch DL 1 Snatch Pull 1 Low Hang Snatch (below knee cap) 1 Overhead Squat Open Workout 16.3 AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle-Ups Tuesday 5 x 30:30 Box Jumps 24/20 DB Power Clean 50/35 Bar Facing Burpees *Low Score Counts.*...

WODs – 1.15.18 to 1.21.18

Monday Tabata Chest-to-Bar Pull-Ups *Low score counts.* Amrap 12 Minutes: 15 Deadlifts 225/155 15 HSPU 3 Rounds for Quality Cat Camel x 5 Thoracic Extension Rotation x 5/side Standing Pass Through x 10 Prone Pass Through x 10 Tuesday Every 2 Minutes x 10 Halting...

WODs – 1/8/18 to 1/14/18

Monday Every 2 Minutes x 10 - Halting Snatch Deadlift + Snatch Pull + Hi Hang Snatch (hips) + 1 Overhead Squat *Rounds 1-5 are warm-up, hold the same weight rounds 6-10. 4 Rounds 5 Power Snatch 135/95 10 Lateral Burpees Extra Accumulate 1 minute in the bottom of a...

WODs – 1/1/2018 to 1/7/2018

January 1st Schedule: 11am, 12pm, 3:45pm, 4:45pm Middle School/High School, 5:30pm, 6:30pm, 7:30pm Monday 20 Rounds: 1 ??? 7 ??? Find a heavy weight for each arm: 12 One Arm Swings 10 Waiters Squat 8 Push Press Tuesday  Cuban Press Complex x 10 then... 3 Rounds: 20...

WODs – 12.25.17 to 12.31.17

Monday Closed Tuesday 1RM Clean and Jerk *Compare to 11/20/17.* AMRAP 6 Minutes 6 HSPUs 3 Hang Cleans @65-75% your 1RM Clean *Compare to 11/28/17.* Wednesday Front Lever Skill Work 2000m Row Time Trial *Compare to 8/31/16.* 15 Minutes for Quality Row 250m at a damper...

WODs – 12.18.17 to 12.24.17

Monday Every 2 Minutes x 10: 1 Clean Deadlift + 1 Clean Pull+ 1 Clean + 1 Split Jerk *Use first 5 rounds to build up to weight 5-10lbs heavier than last week.* AMRAP 6 Minutes Max Clean (squat) and Jerk (any style) at 80% of above Tuesday Amrap 20 Minutes as a Team of...

WODs – 12.11.17 to 12.17.17

Naughty or Nice is on December 16th!  For details and registration, go HERE. Monday Tabata L-Hold Rest 1 Minute Tabata Ring Rows Rest 1 Minute Tabata Handstand Hold Rest 1 Minute Tabata Row for Cals 2-3 Rounds for Quality Turkish Sit-Up x 8 per side 1 Arm Bent Over DB...

WODs – 12.4.17 to 12.10.17

SOAR Winter Wonderland is on December 9th!  Details and tickets HERE. Naughty or Nice is on December 16th!  For details and registration, go HERE. Monday Every 2 Min x 10 Min 1 Clean Deadlift + 1 Clean Pull + 1 Hang Clean (top of knee) + 1 Front Squat + 1 Split Jerk...

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