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WODs and Latest News

  • 6-24-16 WOD

    Conditioning Every 3 Minutes for 18 Minutes Run 200m WOD Tabata HSPU Rest 1:00 Tabata Sit Ups Rest 1:00 Tabata […]

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  • WOD 6-23-16

    WOD 2 RFT 60 Front Rack Reverse Lunges (95/65) 30 Burpees Over the Bar (Lateral) Skill (post wod) EMOM x12 […]

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  • WOD 6-22-16

    OG: Every :90 for 15 Mins (10 Sets) *Building* High Power Hang Snatch + Hang Power Snatch + Power Snatch […]

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  • WOD 6-21-16

    Strength: Front Squats 4×8 @ 33×1 WOD 5 Rounds (:50 on/ :10 off) Min 1: AMRAP Rope Climbs Min 2: […]

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  • WOD 6-20-16

    OG: Every :90 for 12 Mins (8 sets): **Building** 2 Squat Cleans + 1 Jerk SG: Power Clean – 5 […]

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  • WOD 6-18-16

    “A Girl Meets a Hero Part II” Teams of 2 AMRAP 45 2k Row (250m increments) 50 Wall Balls (20/14) […]

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  • WOD 6-17-16

    Strength: Snatch Grip DL Waves 4 Sets 4-3-2 WOD 5 RFT 10 HR Push Ups 40 DU 10 TTB

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  • WOD 6-16-16

    Strength: Front Squat 4×10 @ 22×1 WOD For time: 21-15-9 OHS (95/65) Run 400m after each set of OHS

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  • WOD 6-15-16

    Every 90 seconds for 15 mins (10 sets) *Building in Load* High Hang Power Clean + Hang Power Clean + […]

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  • WOD 6-14-16

    WOD 4 RFT 10 Dips 20 KBS (53/35) 400m Run Skill 3 RNFT (after the WOD) 10 Strict Pull Ups […]

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