WOD

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...

WODs – 11.27.17 to 12.3.17

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 Skill - Rope Climbs EMOM x 16 Odd: 1-5 Rope Climbs Even: 40 DUs Score = low reps on both. 3 Rounds: 1 Arm Overhead...

WODs – 11.20.17 to 11.26.17

SOAR Winter Wonderland is on December 9th!  Details and tickets HERE. Naughty or Nice is on December 16th!  For details and registration, go HERE. SOAR will have one class at 9am on Thanksgiving.  We will be closed until the 3:45pm class the following day. Monday 1RM...

WODs – 11.13.17 to 11.19.17

Naughty or Nice is on December 16th!  For details and registration, go HERE. Monday Back Squat 1RM 5 Rounds: Row 1 Minute for Max Calories Rest 3 Minutes Tuesday 5 Rounds: 25 Double-Unders 10 Left Arm Dumbell Snatches 50/35 25 Double-Unders 10 Right Arm Dumbell...

WODs – 11.6.17 to 11.12.17

SOAR Wars is this Saturday!  For event details and registration, go HERE. Monday Handstand Walking AMRAP 10 Minutes 2, 4, 6... Handstand Push-Ups 15 Kettlebell Swings 53/35 after every set of Handstand Push-Ups Core with extra time. Tuesday  EMOM x 7 perform 1 Power...

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