11/18/2017

21-15-9   Skill Work WOD Intermediate Beginner Deadlift Box Jumps 21-15-9 Deadlifts (315/205) Box Jumps (30/24)     21-15-9 Deadlifts (205/145) Box Jumps/Step Ups (24/20) 21-15-9 Deadlifts (135/95) Box Jumps (20/16) Focus on Mechanics   Notes: Today we ... More

11/16/2017

BENCHMARK (CINDY) Skill Work WOD Intermediate  Beginner  Kipping Review Push-ups Squats CINDY AMRAP: 20 5 Pull-Ups 10 Push-Ups 15 Air Squats     CINDY AMRAP: 20 5 Band Pull-Ups 10 Modified Push-Ups 15 Air Squats CINDY AMRAP: 15 5 Ring Row or Band Pullups 10 Rig ... More

11/16/2017

WOD Skill Work WOD Scaled  1 Scaled 2 Kettle Bell/Dumbell  Snatch Double Under AMRAP 12: 10 KB or DB Snatches (53/35) 5 Right, 5 Left   20 Sit Ups 30 Double Unders     AMRAP 12: 10 KB or DB Snatches (45/25) 5 Right, 5 Left   20 Sit Ups 30 Double ... More

11/15/2017

Heavy Day   Skill Work WOD Intermediate  Beginner Front Squat Front Squat 5-5-4-4-3-3     Front Squat 5-5-4-4-3-3 Front Squat 5-5-5-5-5 Low Weight focus on Mechanics   Notes: Hooray for Heavy Day! Today we will be working in our front squat. This not only ... More

11/14/2017

In House Comp WOD #2 Skill Work WOD Scaled  1 Scaled 2 Rowing Wall Balls Burpees to 45 lb plate Partner 1 = 21-15-9 Partner 2 = 9-15-21 Cal Row Wall Balls (10/9 ft) (20/14) Burpees to 45 lbs Plate   Partner 1 = 21-15-9 Partner 2 = 9-15-21 Cal Row Wall Balls (10/9 ft) ... More

11/12/2017

WOD Skill Work WOD Intermediate Beginner L Sit/L Pull- Ups Clean and Jerk 6 Rounds for Time 5 Power Clean and Jerks (205/145)   5 L Pull-Ups 6 Rounds for Time 5 Power Clean and Jerks (135/95)   5 Pull-Ups/Band Pull Ups 6 Rounds 5 Power Clean and Jerks (85/55) 5 Band ... More

11/11/2017

Veterans! Thank You for Your Service HERO WOD Skill Work WOD Intermediate Beginner Forward Rolls Wall Walks Review of: T2B and Box Jump Modifications Adrian 7 Rounds for Time: 3 Forward Rolls 5 Wall Walks 7 Toes to Bar 9 Box Jumps (24/20) Adrian 7 Rounds for Time: 3 Forward ... More

11/10/2017

Heavy Day   Skill Work WOD Intermediate Beginner DeadLift 5-4-3-2-1-2-3-4-5 Deadlifts 5-4-3-2-1-2-3-4-5 Deadlifts 5-5-5-5-5 Focus on technique and Mechanics Deadlifts   Notes: Today we are hitting another heavy day. This is a bit of a different approach your approach ... More

11/9/2017

WOD Skill Work WOD Intermediate Beginner Thrusters Kettlebell Swings 21-15-9 Thrusters (95/65) Kettlebell Swings (53/35) 21-15-9 Thrusters (65/45) Kettlebell Swings (35/25) 21-15-9 Thrusters (45/35) Kettlebell Swings (25/15) Notes: Today we have a short couplet of 2 weightlif... More

11/8/2017

    WOD Skill Work WOD Intermediate Beginner Muscle Ups Double Unders 6 RFT 5 Muscle Ups 50 Double Unders 6 RFT 5 Modified  Muscle Ups 50 Double Unders or Singles *Mix and Match* 6 RFT 5 Ring Rows 5 Box Dips 50 Singles *Mix and Match* Notes: Today we have a ... More