14 Jul

Posted at 20:53h in WOD

STRENGTH: 20 min: Bench Press 5 sets of 8 reps, 5-10# heavier than last week Goal: do 3 sets at the same weight WOD: For time: Partition as desired...

13 Jul

Posted at 20:47h in WOD

STRENGTH: Wendler Back Squat  Week 2, Cycle 1 70% x 3 80% x 3 90% x max reps (all % are based off 90% of 1 RM) WOD: Every 3 min for 4 cycles 6 Burpees to plate 8 Plate Snatch 10 Overhead Plate Lunges 12 Overhead Plate Sit-ups Lv1: 15/10 Lv2: 25/15 Lv3: 35/25 Finish: Couch stretch 90 sec per...

12 Jul

Posted at 20:00h in WOD

Skill: -KB hang sq cleans -kipping/butterfly pull-ups WOD: 4 rounds for time 400m Run 20 Single arm, kettlebell hang squat cleans 20 Pull-ups Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 PEEK into the WEEK...

11 Jul

Posted at 20:00h in WOD

Strength: 15 min to complete: Snatch pull 3-3-3-3-3 Start @ 80% of 1 RM Snatch and go up from there Rest 1.5-2min after each set WOD:  15 min AMRAP 15/12 Cal Row 20 Power Snatch, 95/65 15/12 Cal Row 15 Power Snatch, 115/75 15/12 Cal Row 10 Power Snatch, 135/95 15/12 Cal Row Max reps in remaining time Power Snatch,...

10 Jul

Posted at 20:11h in WOD

Drills: Bar receiving -2 sets of 5 Tempo push press @ light → 3 sec negative to eyes then drop into the receiving position. Hold the receiving position for 2 sec.  WOD: Running interval clock, complete each set every 2 min for 30 min: A. Push Press 3-3-3-3 B. Push Jerks  2-2-2-2-2 C. Split Jerks  1-1-1-1-1-1 PEEK into...

09 Jul

Posted at 19:00h in WOD

TODAY IS OUR BACK-TO-THE-BOX POTLUCK! Time to celebrate the fact we are back home in the box after more than a year! Hang out after you finished WODing, or come even if it is your rest day, and bring food or beverage to share and...

08 Jul

Posted at 20:00h in WOD

SKILL: Ring muscle up drills -Ring support holds/ neg -Ring drops -Transitions -Swings WOD: EMOM 25 -Max reps Ring MU/ Ring Rows -8-20 GHD sit-ups -Max rep DU -1 Sled rope pull + push 50ft each way (90/45#) -Rest PEEK into the WEEK...

07 Jul

Posted at 20:37h in WOD

STRENGTH: Wendler Deadlift- Week 1, Cycle 1 65% x 5 75% x 5 85% x max reps (all % are based off 90% of 1 RM) WOD: 15 min clock Buy in: 100ft HS Walk/10 wall walks/ 200ft bear crawl Then AMRAP in remaining time:   10 HSPU 15 RKBS Lv1: 44/35 Lv2: 62/44 Lv3: 70/53 PEEK into the WEEK...

06 Jul

Posted at 20:00h in WOD

STRENGTH: 20 min: 10 Bench Press x 5 sets Rest 2 min between sets -Increase as desired each set WOD: For time 21-18-15-12-9 Knees-to-elbows 200m run after each set *12 min time cap* PEEK into the WEEK...

05 Jul

Posted at 20:00h in WOD

Strength: Wendler Back Squat (week 1, cycle 1) We will be doing the Wender 5-3-1 program for 2 cycles (8 weeks). It is crucial you record your scores! Read more about the programming HERE. 65% x 5 75% x 5 85% x max reps (all % are based off 90%...