3 Rounds Warm up-empty bar10 strict press 10 push press10 split jerkStrength 2-2-2-2-2-2 Split jerk from the rack. Build up to a heavy 2OR Snatches build to a heavy 2Wod Option 15 Rounds for time7 Power Snatches 135/965 Bar muscle ups (sub 8 pull ups)7 burpees over your barWod Option 2Read More
Hero Wod Today “Loredo” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device....Read More
Barbell Specific Warm up for squat clean5 minutes of run, bike, row then grab a bar3 rounds Minute 1- 10 clean high pullsMinute 2- 5 Power Position Squat cleansMinute 3- 5 SLOW lift-offs from the ground or shin, pause at the knee, then finish squat cleanSquat Clean 1-1-1-1-1-1-1Use the heaviest weight you can for each...Read More
Sunday FundayWarm up- 5 minutes of running, rowing or biking then get your equipment for the wodRest 5 minutes between wodsWod 1- 10 minutes10 single arm DB thrusters 200m run *don’t throw dumbbells. They are breaking apart and new ones are hard to come byWod 2- 8 Minutes 16 ALT DB snatches 8 Burpees Wod...Read More
Endurance- 8amRun 5k. Time to test this out. Lets see if we can a lot of people out for this9am wod will be done outside. There is a mini weightlifting seminar going on inside. 9am wod is slightly different than 10 am. its double dumbbells instead of barbell.. or if you want to go up...Read More
warm up3 Rounds 10 Good mornings with an empty bar10 empty bar presses 10 empty bar deadlifts Strength Deadlift 2-2-2-2-2 5 sets of 2Do a few sets of warm up then build to a very heavy set of 2Heavy deadlifts should really take some time. Don’t hold back and “save it for the wod.” Would...Read More
Cardio day yippppeeee. Lets build those motors so we have more endurance in all wods! Warm up is a 5 minute bike, row or run! *Makes no difference which order you do this in. Logistics of all wods are not going to be ideal everyday. Important thing is that we are working out and wiping...Read More
Benchmark wod todayWarm up3 Rounds 15 pass throughs 15 overhead squat therapy reps on the rig15 second hold in the bottom of an overhead squat Take 10 minutes to build up to your oversquat weight that you are going to use for the wod WodNancy5 Rounds for time400m Run15 Overhead squats 95/65Extra work- simple and...Read More
Warm upBarbell Warm up2 RoundsMinute 1- 10 Clean Grip high pulls Minute 2- 10 Power cleans from the hang plus 10 Front squats Minute 3-10 squat cleans starting at the shin. Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score 16 minutes to find your one...Read More
Keep social distancing! Nobody at anytime should be within 6 feet of each other. Utilize the outside area. Wash and spray your hands often. Detox DayWarm up 5 minute of run bike or rowLets get under some weight to get our legs fired up then get into a long workout to sweat out all that...Read More
