Archives

WOD 140501 Strength Deadlift 4 x 4 @ 80% Met-Con 10-9-8-7-6-5-4-3-2-1 Wall Balls Pull-Ups

WOD 140430 Strength Front Squat Find a 5 Rep Max Then ME back squat set with above weight Met-Con AMRAP in 10: 20 KB Swings (55/35) 20 KB Ground to Overhead (10 each arm) 20 Shoulder Touches 20 [...]

WOD 140429 Strength A) Strict Press 4-4-5-6-6 B) 60 sec. Plank Hold AMRAP in 5: 10 Push Press (115/75) 10 Burpees Check out the stickied blog post at the top of the page for inform on the [...]

May 5th starts our 6 week Paleo Challenge! If you need a gentle nudge or even a swift kick in the rear to help get your diet/nutrition on track, this is for you! The buy-in is $15 per person. [...]

WOD 140428 Strength Deadlift 2×2 @ 90% Met Con 3 Rounds: 10 Front Squat (185/135) 20 Pull-Ups 40 Double Unders We can’t be more proud of the effort and integrity our athletes showed [...]

WOD 4-25-14 OHS: find a heavy set of 5 3 Rounds: • 10 BS (bodyweight) • 800 M Run Lots of upcoming events: • SETX Invitational this Saturday, starting at 8am! • NO SATURDAY CLASSES THIS WEEK! • [...]

WOD 4-24-14 Deadlift: 5×5 @ 75% “Amanda” For Time: 9-7-5 • Muscle Ups • Snatches (135/95) Sub 2 c2b pullups and 2 ring dips for each muscle up. If you cannot do c2b pullups, sub [...]

WOD 4-23-14 Squat Cleans: Find a heavy triple. Reps must be touch and go. AMRAP in 8: • 5 T2B • 10 Lunges (total) • 10 Cleans (135/95) After Party: Row for max Calories in 1 minute. Damper must [...]

WOD 4-22-14 For Time: • 1000 M Row -then- 30-20-10 • DB Situps (45/30) [35/20] • DB Snatches (reps are NOT per arm) After Party: Tabata DU’s followed immediately by 800 M run If you are [...]

WOD 4-21-14 ME Tire Flips in: 1 min, 30 sec, & 15 sec Rest adequately between each effort. Score is total reps. Deadlift: 3×3 @ 85% 3 Rounds: • 30 Air Squats • 5 Wall Walks • 15 Situps [...]