WOD

Thursday 9/22Warm UpAMRAP 7 Minutes150m Ski/Row15 Box Step Overs12 Burpees10 Hollow Rocks:10 ReviewHSPU REVIEWCreate a tripod with head and hands at the “bottom” of the... Read More

Wednesday 9/21Warm UpRun 200 M2 Steady Rounds20 S-Arm Russian KB Swing10 Dead Bugs:30 Dead Hang from Pull Up Bar:10 StrengthBuild to a smooth Deadlift single... Read More

Tuesday 9/20Warm Up20 A-Frame Toe TouchesThen300m Row10 Power Position Snatch250m Row10 Hang Power Snatch200m Row10 Snatch (power or squat)100m Row10 OHS :25 WODAMRAP 24 Minutes500/450m... Read More

Monday 9/19A lot happening today but don’t worry! We will start with a barbell in our hands to get moving and to go over positional... Read More

Sunday Funday With a parnter split how want 10 minutes 15 Wallballs, 20/1415 Power Cleans, 95/65 Rest 5 Amrap 10 minutes of: split how want60... Read More

8 am endurance, 9am crossfit and 9am adult weightlifting10:30 Friday Night Throwdown Practice Endurance-Teams of 3Doesnt matter what machine you start on. -10 Minutes on... Read More

Friday 9/16Warm Up2 Min SkiTHEN COACH LEAD REVIEW10 Empty Bar Strict Press (Squeezing quads, guts and butts, barbell stays close to body)10 Kip Swings (feet... Read More

Warm UpAMRAP 6 Minutes30 Singles/Double Unders8 Light Weight BD Thrusters (STAND WITH SPEED)THEN Grab a Barbell for a COACH LEAD Review5 Clean Pull (power position)5... Read More