WODs

Friday – February 1, 2019

Deadlift7-7-7-7 Finisher: Max top of deadlift hold 95/65.  No mixed grip allowed. WOD Guidance:  Warm-up to heavy weight before beginning first set of 7.  Rest as needed between sets.  Never sacrifice form for load.  Newer athletes focus on technique not loadi
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Thursday – January 31, 2019

25 Min AMRAP8 Front Squat 165/115100m OH single KB Carry 44/2612 KB Swings 70/53 WOD Guidance:  This long WOD will test those legs with some heavy-ish  front squats,  some overhead carries for shoulder stability and core work, followed by some heavy KB swings.  Ath
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Wednesday – January 30, 2019

4 RFT400m Run4 Wall Climbs                     *18 Min Timecap40 Double Unders WOD Guidance:  This triplet is self-explanatory.  If your 400m run is 2:40 or higher on average,
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Tuesday – January 29, 2019

Strength/Technique:  6 min EMOM of 2 power cleans. For Time: 15 Burpees3 Rounds3 Power Clean 135/956 De-load push-ups9 Air Squats10 Burpees4 rounds3 Power Cleans 135/956 De-load push-ups9 Air Squats5 Burpees         &nbs
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Monday – January 28, 2019

Fight Gone Bad  3 rounds rotating each minute 1 min max Wall Balls 20/141 min Max SDHP 75/551 min max box jumps 20″1 min max push press 75/551 minute max cal rowRest 1 minute between rounds Score is total reps WOD Guidance:  Classic benchmark WOD.  This WOD is mod
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Saturday – January 26, 2019

Coffland Hero WOD
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Friday – January 25, 2019

Power Clean 1-1-1-1-1 Finisher: 5 Min AMREP 40 ft Shuttle sprint (1 Cone every 10 ft) 20 Air Squats 10 Push-ups WOD Guidance: Work up to heavy power clean and perform that 5x resting as needed between. If not experienced with power clean work on technique before worrying about weight.
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Thursday – January 24, 2019

Power Clean 1-1-1-1-1 Finisher: 5 Min AMREP 40 ft Shuttle sprint (1 Cone every 10 ft) 20 Air Squats 10 Push-ups WOD Guidance: Work up to heavy power clean and perform that 5x resting as needed between. If not experienced with power clean work on technique before worrying about weight.
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Wednesday – January 23, 2019

5 Rounds for Time of: Max calorie row in 60 Seconds Turkish Get-ups 53/35 WOD Guidance: Complete a total of 40 reps (or calories) in each round. For example, if you row 25 caloires, complete 15 turkish get-ups for that round. If you row 30 calories , complete 10 turkish get-ups for th
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