Archives

*Hold the bottom of a squat for 4 minutes Strength Back Squats 7-7-7-7-7 Met-Con In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Sit-Ups Rest 2 minutes In 2 minutes: Sled Pull (90/70) 15 Wall [...]

WOD 140502 6 Rounds, each for time: 3 Power Cleans (185/135) 6 Ring Dips 9 Box Jumps (24/20) 12 HR Push Ups Rest 3 minutes between each round. Score each round separately. Get your team together. [...]

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 140404 3 Rounds: 2 Minutes of Rowing (calories) *Rest 60 seconds AMRAP in 2: 10 Wall Balls (20/14) 10 Burpees *Rest 60 seconds AMRAP in 2: Pull-Ups Push-Ups *Rest 60 seconds AMRAP in 2: Box [...]

WOD 140402 Strength Snatch – 1 Rep every 30 seconds for 5 minutes. Immediately followed by one rep every minute for 3 minutes. Score is heaviest weight lifted. Met-Con “Fight Gone Bad” Three [...]

WOD 140401 Strength Back Squat 7-7-7-7 Met-Con: AMRAP in 7:00 5 Burpees 10 KB Swings 20 Double Unders The Results are in! Congratulations to Joanna Gregg and Sean Hardy for qualifying to the SETX [...]

WOD 140305 Skill/Strength: 3 Sets: 20 (10l/10r) DB walking lunges [rack position, 2 DBs]- use a fairly heavy weight. Challenge yourself. Rest 60 Seconds Side Plank 30 seconds per side Rest 60 [...]

  WOD 140304 Strength: 5 x 1 High Hang snatch+1 Hang Snatch+2 Overhead Squats Met Con: 3 Rounds: Amrap in 2:00 12 KB Swings 9 DB Push Press (45/30) 6 Burpees **rest 2:00 between each round**

WOD 140303 Strength Back Squat 5-5-5 @ 75% 3-3-3 @ 85% Met-Con With a running 12 minute clock: 7 Thrusters (95/65) on odd minutes 10 Burpees on even minutes you should be finishing these reps [...]

WOD 140221 5 Rounds: 10 Box Hop overs (24/20) 200m Run Rest 2:00 Between efforts. After Party: Amrap in 5: “Coaches Choice”