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08 Jun

Posted at 20:52h in WOD

Strength: Every 2.5 min for 5 sets 5 Back Squats @78-80% or 5-10# heavier than 4/29 Partner WOD: 3rds, Offense/ Defense Defense: 500m row Offense: Burpee box jump over for reps  15 min cap LINK FOR VIRTUAL CLASS...

07 Jun

Posted at 20:00h in WOD

Benchmark WOD: "Andi" For time: 100 Hang Power Snatches, 65/45 100 Push Press, 65/45 100 Sumo DL High Pull, 65/45 100 Front Squats, 65/45 30 min time cap Lv1: 45/25 Lv2: 55/35 LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847...

06 Jun

Posted at 21:35h in WOD

Strength: 12 min to complete 5x5 Weighted Chin-ups Rest 1.5-2 min after each set WOD: “Sham” 7 rounds for time 11 Deadlifts @ 1x bodyweight 100m run LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @...

05 Jun

Posted at 20:00h in WOD

WOD: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. 1 rep of the complex is: 1 Power Clean + 1 Front Squat...

04 Jun

Posted at 22:56h in WOD

8:30 AM Lite N Tite 30 min AMRAP 200m Run 30 Alternating DB Snatch (Lv3: 50/35) 30 DU 15 Push-ups 9:30, 10:30, 11:30 AM Class Strength: Every 3 min for 5 sets  8 Back Squat @ 70-72%  (5-10# heavier than 4/21) WOD: 9...

03 Jun

Posted at 20:00h in WOD

WOD: 20 min AMRAP 4 BMU/ burpee C2B 8 HSPU 12 Pistol PEEK into the WEEK.. Saturday- 5x8 Back Squats + WOD Sunday- Push dominant ...

02 Jun

Posted at 20:00h in WOD

STRENGTH: Every 2.5 min for 5 sets Tempo Deadlift (5 sec negative) 0:0:5 5-5-5-5-5 ~60-65% WOD: 10 min AMRAP Partner ROW for max distance Switch as desired LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...

01 Jun

Posted at 22:24h in WOD

Strength:  Every 2 min x 5 sets 3 Split Jerks @ 75-80% WOD: 1 min on/ 1 min off- 7 rounds 7 Lateral Bar Burpees Clean and Jerk for max reps in remaining time Lv1: 75/55 Lv2: 105/70 Lv3:...

31 May

Posted at 20:17h in WOD

Strength: Alternating x 4 sets -Single Leg RDL 1 DB/KB in held in opposite arm of the standing leg, pick load 8-8-8-8 (per leg) -30 sec hollow hold  Rest as necessary WOD: “Annie” 50-40-30-20-10 DU Sit-ups (12 min cap) LINK FOR VIRTUAL CLASS...

30 May

Posted at 21:09h in WOD

Memorial Day Hero WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run A 20lb weight vest addition is optional. Partition the pull-ups, push-ups, and air squats as desired. "In...

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