WODs

Saturday – August 4, 2018

31 Heroes WOD With a partner 31 Min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30″/24″ Partner #1 works on AMRAP while partner #2 runs with 25/25 sandbag. Switch off and continue where partner left off in AMRAP.
Read More

Friday – August 3, 2018

Clean 1-1-1-1-1
Read More

Thursday – August 2, 2108

“Filthy Fifty” 50 Box jumps 24″/20″ 50 Jumping pullups 50 KB Swings 45/26 50 Steps walking lunge 50 Knee 2 elbow 50 push press 45/35 50 Back extensions 50 wall ball 20/14 50 burpees 50 Double unders
Read More

Wednesday – August 1, 2018

15 Min AMRAP 27 Double Unders 21 Hang squat Clean 95/95 15/12 Cal row 9 Push Press 95/65
Read More

Tuesday – July 31, 2018

Strength/Technique: 30 Min to work up to heavy 2 Rep Deadift *annotate weight used 5 RFT 5 Deadlift 275/185 10 Burpees *10 min Timecap CF Mainsite WOD 10 July
Read More

Monday – July 30, 2018

Strength/Technique: 20 min to establish 1 RM weighted pull-up. If athlete cannot do Strict pull-up yet work on drills: negatives, chin-over-bar holds, Segmented negatives, lat pull downs (use PVC and band), Scapular pull-ups For Time 21-15-9 Pull-ups Ring push-ups *6 min timecap
Read More

Saturday – July 28, 2018

Coaches Choice
Read More

Friday – July 27, 2018

Death by… 10m Shuttle sprints Set up 2 cones 10M apart and add one sprint each minute until athlete cannot complete
Read More

Thursday – July 26, 2018

Bear Complex 3-3-3-3-3
Read More