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WOD 06/16/18

A2:3 Rounds of: 200M Jog @80% 21 BallSlam (20/15#) 10/7 Pull Up B: Partner WOD 1 (06/16/18)= 24 Minute AMRAP of: 750M Ski (5/3) 20 Each Alternating D.B. Power Snatch (50/35#) 20 Burpees Over D.B. 20 Calorie Air Bike In…

WOD 06/15/18

A2: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded Push Down @2121 5 Jerk (45/35#) 5 Press @2121 12/10 Calorie Row (8/5) B: Pull-ups (1 X 60% + 4 X 50%) C: Split Jerk (12 Minutes To A Challenging Triple) D:…

WOD 06/13/18

A2: Row - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 30/30 X 4 Row Assessment B: 718 Long Haul For Time: 100 Double Unders 1600M Row (5/3) 1 Mile Run 3 Mile Bike 1600M Ski (5/3)

WOD 06/12/18

A2: 3 RFQ of: 15 Banded Pull Apart 8 Each D.B. Power Snac 8 Each  Goblet Squat 8 Each Single Leg RDL 15/12 Calorie Row (8/5) B: Power Snatch (12 Minutes To A Challenging Triple + 3@90/80%) C: Front Squat…

WOD 06/11/18

A2: 3 RFQ of: 200M Jog 1 WallWalk 10 HRPU 5 Strict Chin Up 5 Strict Ring Dip B: Push Press (12 Minutes To An 8Rm + 8/8@90%) C: Weighted Dip (12 Minutes To An 8Rm) D: Handstand Push-ups (1 Set…

WOD 06/10/18

A2: 100M Sprint X 1 A3: 4 Rounds of: 10 Seconds Sprint Jog 200M Round 1: Sprint 10 Seconds @85% Somewhat Hard Pace (Not Sustainable)/Continue To Jog 200M @80% Sustainable Pace; Rest 60 Seconds/ Round 2-4: Sprint 10 Seconds…

WOD 06/09/18

A2: 3 Rounds of: 18/15 Calorie Row (10/7); 30 Seconds Rest/ Accumulate 20 Seconds Ring L-Support Hold; 30 Seconds Rest/ 1 WallWalk + 20 Seconds WallFacing Shoulder Taps; 30 Seconds Rest/ B: 3 RFT of: 50 Box Jump Over…

WOD 06/08/18

A2: 3 Rounds of: 1-3 Dip 1 Partial ROM Rope Climb 5-10' 3 Each Alternating Front Racked Lunge 60 Seconds Air Bike B: 30 Minute AMRAP of: 5-10 Strict Dip 1 Rope Climb 10 Each Alternating Front Racked Lunges (95/65#)/ 1.5…

WOD 06/07/18

A2: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded Push Down @2121 5 Jerk (45/35#) 5 Press @2121 12/10 Calorie Row (8/5) B: Pull-ups (1 X 50% + 5 X 40%) **Butterfly or Kipping C: Split Jerk (3 @75/80/85/90) D:…

WOD 06/06/18

A2: 2 RFQ of: 15/12 Calorie Ski (8/5) 15 Banded Pull Apart 5 Power Snatch (45/35#) 5 Snatch Balance B: Power Snatch (3 @75/80/85/90%) C: Front Squat (12 Minutes To An 8Rm + 8/8@90%) D: Deadlift…

WOD 06/05/18

A2: 2 RFQ of: 15/12 Calorie Bike 1 WallWalk 5 Handstand Scap Push Up 5 Each Alternating WallFacing Shoulder Taps 5 Strict Chin Up 5 Strict Dip B: Push Press (12 Minutes To An 8Rm + 8/8@90%) C: Weighted…

WOD 06/04/18

A2: 400M Run A3: 100M Sprint X 4 Rounds B: For Time: 150 Double Unders 80 Air Squat 60 Calorie Row (8/5) 40 Calorie Ski (8/5) 30 Thruster (95/65#) 40 Cal Ski 60 Cal Row 80 Air Squat 150 Double Unders …

WOD 06/03/18

A2: Air Bike - 3 Minutes @50-90% Sustainable Pace; Rest 2 Minutes A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) B1: 2 RFQ of: 5 Deadlift @3221 (45/35#) 5 Power Clean 5 Each Leg Alternating Front Racked Lunges @2121 5…

WOD 06/02/18

  B: Metcon (Time) Partner WOD 1 (06/02/18)= 7 RFT of: 7 Burpee Box Jump Over (24/20")/ 7 Each Alternating D.B. Power Snatch (50/35#)/ 12/10 Calorie Ski (8/5) @90% Hard But Sustainable Pace/In teams…

WOD 05/31/18

A2: 3 RFQ of: 3 Each D.B. Power Snatch + Windmill @2121 (50/35#) 5 Each D.B. Single Arm Front Squat 5 Each Goblet Step Up @2121 (20/18") B: Power Snatch (3@60-70% EMOM X 9 Minutes) C: Front Squat (12 Minutes To…

WOD 05/30/18

A2: 3 RFQ of: 200M Ski 1 Kick Up To Negative (5 Seconds Down) 5 Clapping or 10 HRPU 8 Each Single Arm Ring Row 5 Strict Ring Dip @32X2 3 Minutes To set up + @80% Sustainable Pace; Rest 90 Seconds B: Push Press (12 Minutes…

WOD 05/29/18

A2: For Time: 50 Each Leg Alternating Walking Lunges B: 2K Ski For Time - **Against A 10 Minute Clock C: 2k Row Max Effort 2k Row **Against A 10 Minute Clock

WOD 05/27/18

A2: Jog - 200M @50-80%; Rest 60 Seconds A3: Air Bike - 90 Seconds @50-80% Sustainable Pace; Rest 90 Seconds A4: 3 Rounds of: 8 Seconds Bike Sprint @100% Very Very Hard Pace (Not Sustainable)/ 800M Jog @50-80% between…

WOD 05/26/18

B: 3 Rounds of: 60 Seconds Max Calories Air Bike 90 Seconds Max Rounds of: 5 WallBall (20#-10'/14#-9') 15 Air Squat In teams of 2/Partner A will complete max cal bike/Partner B will begin max cal as soon as A is…

WOD 05/25/18

A2: For Quality- 20 Banded Pull Apart 30 Seconds Max Reps Strict Chin Up 15 Strict Press (45/35#) 18/15 Calorie Ski or Row (8/5) B: Pull-ups (4 Rounds of Max UB) **Practice Butterfly, Kipping or Strict depending…

WOD 05/23/18

A2: 3 RFQ of: 60M Jog 30 Seconds Single Unders 1-3 Push Up 3-5 Air Squat 150M Row (5/3) B1: With a continuously running clock. B1= From 0-15 Minutes AMRAP of: 800M Run 50 Double Unders + B2= From 15-30 Minutes…