Thursday 12/28/2017
Skill/Strength Front Squat On the Minute x 5: 5 Back Squats – 85% WOD 8 Rounds: -10 Clean 115/65 -200 Meter D-Ball 30/20
Author: CFP
Wednesday 12/27/2017
Skill/Strength -80 GHD Sit-ups Build on last week keep working on mechanics and speed, Aim to get lower than last week. WOD 5/4 minute rounds -30 Air Squats -20/15 Calorie […]
Tuesday 12/26/2017
Skill/Strength Back Squat On the Minute x 5: 5 Back Squats – 85% WOD AMRAP 20: 30 KB Snatches (53/35) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar
Friday 12/22/2017
4th Annual 12 Days of Christmas WOD Make it a special occasion and wear your Ugly Christmas Sweater for the WOD. If not, come in any festive holiday attire. 🎄12 Days […]
Thursday 12/21/2017
Skill/Strength 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level WOD For Time: -1500m Row -100 Double Unders -50 Calorie Bike -100 Double Unders […]
Wednesday 12/20/2017
Skill/Strength 60 GHD Sit-Ups At your pace work on proper technique only go as low as you can. Will try to schedule on weekly bases in order to get everyone comfortable […]
Tuesday 12/19/2017
Skill/Strength 5 Rounds: Every 2:00 -Row 25/18 Calories -Any Time remaining, Max Kipping Handstand Push-ups 2 Minute Rest in Between Rounds WOD 3 Rounds: -10 Deadlifts (185/135) -20 Chest to Bar […]
Monday 12/18/2017
Skill/Strength Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the […]
Friday 12/15/2017
In memory of Border Patrol Agent Brian Terry, EOW 12/15/2010 WOD: 2 rounds for time -8 thrusters (95/65) -11 pullups -19 weighted lunges (45/25) -70 air squats -7 push press […]