Thursday 4/19/2018
“CFP TRIATHLON” -1k Run (2 laps) -2k Row 3k Bike (1.9 miles) 2k Row 1k Run (2 laps)
Sal
Thursday 12/14/2017
Skill/Strength/Warm-up “FRAN” 21/15/9 -Thrusters -Pull-ups Cardio Thursday “Fran” will be a warm up, but go as hard as possible. GET that cardio going for the WOD. WOD With a Running […]
Wednesday 12/13/2017
Skill/Strength/Warm-up “Pistolero Complex” 5x -Snatch Deadlift -Hang Snatch -OHS -Sotts Press Keep it light Complex should be done unbroken, rack for the bar for the sotts press bar while at […]
Tuesday 12/12/2017
Skill/Strength Snatch Grip Deads 5×10 Ground to the Launch Position Keep the Weigh Heavy enough to go Unbroken and with good Form. WOD Partner WOD AMRAP 30: -7 Alternating KB Snatches […]
Friday 12/1/2017
Warm-Up/Skill With a 5 minute time cap “Light DT” -12 Deadlift 115/80 -9 Hang Cleans 115/80 -6 Push Jerks 115/80 -3 Min Rest WOD “DT” With a 30 min time […]
Wednesday 11/22/2017
“FAREWELL MASH” for Coach Pryor & Coach Ramos We will miss you guys!! WOD -11 Minute AMRAP -1 Clean (225/135) -20 Cal. Assault Bike -15 Deadlift (225/135) 5 […]
Monday 06/26/2017
Skill/Strength: Power Snatch 2 x 3 @ 65% Back Squat 3 x 3 @ 70% WOD: AMRAP 15 60 Double Unders 30 Calorie Row 15 OHS (115/80) Stay Cool, […]
Friday 5/12/2017
WOD 3 Rounds for Time IN TEAMS OF THREE -75 Power Snatches 75/55 -100/75 Calorie Bike -800m Team Plate Run 45/25 1 athlete works at a time, except on the run […]
Thursday 5/11/2017
WOD For Time: 21 Overhead Squats 115/65 21 Cal Row 21 Power Cleans 115/65 KB Tower Run 21 Pull-ups 400m KB Run (54/34) 21 Power Cleans (115/65) 21 Cal Row 21 […]
Wednesday 5/10/2017
Strength Deadlift 65%/4 70%/4 75%/4 80%/3 85%/2 WOD “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)