4/23/2018

WOD Rx Intermediate Beginner Skill Work: Rope Climbs   WOD AMRAP 7 10 Hang Power Snatch (95/65) 10 Lateral Burpees OTB     Skill Work: Rope Climbs   WOD AMRAP 7 10 Hang Power Snatch (75/55) 10 Lateral Burpees OTB Skill Work: Rope Climbs WOD AMRAP 7 7 Hang ... More

4/21/2018

WOD Rx Intermediate Beginner 7 RFT: 10 Pull Ups 15 Wall Balls (20/14) 200m Run 1 Min Rest     7 RFT: 10 Pull Ups/Band Pull Ups/Ring Rows 15 Wall Balls (14/10) 200m Run 1 Min Rest 7 RFT: 7 Ring Rows 10 Wall Balls (10/6) 100m Run   1 Min Rest Notes: Today ... More

4/20/2018

WOD   Rx Intermediate Beginner Skill Work HSPU & Power Cleans     9-15-21 Power Cleans (135/95) Handstand Push Ups   Farmers Carry 3x60ft       Skill Work HSPU & Power Cleans     9-15-21 Power Cleans (115/80) Handst... More

4/19/2018

WOD Rx Intermediate Beginner Skill Work (Double Unders)   For Time: 50 Double Unders 50 Squats 50 Double Unders 50 GHD Sit Ups 50 Double Unders 50 Ring Dips 50 Double Unders 50 Hip Extension 50 Double Unders 50 Lunges 50 Double Unders 50 T2B     &nbs... More

4/18/2018

WOD Rx Intermediate Beginner Shoulder Press 1-1-1-1-1   Push Press 1-1-1-1-1   Push Jerk 1-1-1-1-1     Shoulder Press 1-1-1-1-1   Push Press 1-1-1-1-1   Push Jerk 1-1-1-1-1 Shoulder Press 1-1-1-1-1 Push Press 3-3-3-1-1 Push ... More

4/17/2018

WOD Rx Intermediate Beginner AMRAP: 10 3,6,9,12,15…   Deadlifts (225/155)   Burpee Box Jump Overs (24/20)     AMRAP: 10 3,6,9,12,15…   Deadlifts (185/125)   Burpee Box Jump Overs (24/20) AMRAP: 10 3,6,9,12,15… Deadlifts (115/75) B... More

4/16/2018

WOD Rx Intermediate Beginner 4 Rounds for Time:   500m Row   10 OHS (155/105)   4 Rounds for Time:   500m Row   10 OHS (115/80) 4 Rounds for Time: 350m Row 10 OHS (65/45) Notes: Today we have a couplet of rowing and overhead squats. ... More

4/14/2018

WOD Rx Intermediate Beginner AMRAP:20 1 Round of Cindy: 5 Pull-ups 10 Push-ups 15 Squats -then- 400m Run   2 Rounds of Cindy 400m Run   3 Rounds of Cindy 400m Run   4 Round of Cindy 400m Run   AMRAP:20 1 Round of Cindy: 5 Modified Pull-ups/... More

4/13/2018

WOD   Rx Intermediate Beginner Skill Work Snatch Proper Bailing from Snatch   1-1-1-1-1 Snatch   Skill Work Snatch Proper Bailing from Snatch   1-1-1-1-1 Snatch Skill Work Snatch Proper Bailing from Snatch 1-1-1-1-1 Snatch Keep Weight Low Focus on ... More

4/12/2018

WOD Rx Intermediate Beginner AMRAP:7 10 Push Press (135/95) 10 Box Jumps (24/20)   -then- TABATA Supermans and Hollow Holds   4x5 Kip Swings   focus on maintain  a strong hollow and superman position   AMRAP:7 10 Push Press (115/75) 10 Box ... More