9/19/2017

WOD Skill WOD Intermediate Beginner Kettlebell Snatch T2B Double Unders EMOM 5: 10 KB Snatches 5 Each Arm WOD 50 DU 25 T2B 40 DU 20 T2B 30 DU 15 T2B 20 DU 10 T2B 10 DU 5 T2B EMOM 5: 6-10 KB Snatches 3-5 Each Arm WOD 100 Singles 25 Knees to Chest 80 ... More

9/18/2017

WOD Strength/Skill WOD Intermediate Beginner Thruster  How to bail (Front Squat/Overhead) 5-5-5-5-5 Thrusters 5-5-5-5-5 Thruster 5-5-5-5-5 Thruster *Lower Weight* Focus on Technique   Notes Today we will be doing heavy thrusters. Following the warm up, we will dive into ... More

9/16/2017

  WOD Strength/Skill WOD Intermediate Beginner Rowing Snatch 3 Rounds for Time: 15 Cal Row 10 Burpees 5 Power Snatch (135/95) 3 Rounds for TIme: 15 Cal Row 10 Burpees 5 Power Snatch (95/65) 3 Round for Time 12 Cal Row 7 Burpees 5 Hang Snatch (45/35) Notes Following the ... More

9/15/2017

WOD Strength/Skill WOD Intermediate Beginner 3X3 Turkish GetupsKipping Pullups AMRAP 9: 2,4,6,8,10,12…. Wall Balls (20/14) Pull-ups AMRAP 9: 2,4,6,8,10,12…. Wall Balls (20/14) (14/10) Banded Pull Ups AMRAP 9: 1,2,3,4,5,6…. Wall Balls or Air Squats Banded Pull Ups or Ring Rows Focus ... More

9/14/2017

WOD Skill WOD WOD Scaled HSPU Double Unders EMOM 14: Even: 5 HSPU, 10 Sit-Ups Odd: 30 Double Unders EMOM 14: Even: 5 Box HSPU, 10 Sit-Ups Odd: 30 Single Unders Notes Today's WOD we want to focus on skill and quality of movement.  We have two higher skill movements (HSPU and Double ... More

9/13/2017

WOD Strength/Skill WOD WOD Scaled 1-1-1-1-1 Weighted Pull-Up   Running Technique Running Warm Up 10 Rounds 100m Sprint 90 Seconds Rest Between Each Round 10 Rounds 75m or 50m Sprint 90 Seconds Rest Between Each Round Notes Following our warm up we will kick off the class ... More

9/12/2017

HEAVY DAYS ARE BETTER WITH A FRIENDS Strength/Skill WOD WOD Scaled Back Squat Hang Power Clean How to Bail from Weight Back Squat 2-2-2-2-2 Hang Power Clean 2-2-2-2-2 Back Squat 3-3-3-3-3 Hang Power Clean 3-3-3-3-3 low weight focus on technique Notes Today we are going to dive ... More

9/11/2017

Patriots Day WOD Video - 9/11 Tribute Workout at the Pentagon  Complete in Teams of 2: 2001 meter row 175 KB Swings (55,35) (represents Flight AA 175) 125 Burpees (represents those who died in the Pentagon on 9/11) 110 Thrusters (45,35) (represents the number of floors in each WTC Tower) 110 Overhead Barbell Lunges (45,35) 93 Box ... More

9/9/2017

WOD Skill WOD WOD Scaled Rope Climbs Pose Running Technique 5 RFT 400m Run 3 Rope Climbs 5 RFT 300m Run 2 Rope Climbs Notes Following the class warm up, we dive into skill work in the rope climb as well as pose running technique. Today WOD we are looking for a stimulus of 12-15 minutes. ... More

9/8/2017

Heavy Day SKILL WOD WOD Scaled Push Press Push Jerk Split Jerk 1-1-1-1-1-1 Push Press + Push Jerk + Split Jerk Complex 3-3-3-3-3-3 Push Jerk Lower the Weight Focus on Technique   Notes Today we will be working through a Jerk Complex of 1 push press + 1 push jerk + 1 ... More