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23 Nov

Posted at 20:00h in WOD

Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY WOD: "De Haro Turkey Hustle" 40 pull-up buy-in Then, De haro Hustle with, 15 Air Squats 10...

22 Nov

Posted at 20:00h in WOD

Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength A: Every 90 sec 6 sets 1 Hang Power Clean + 2...

21 Nov

Posted at 20:00h in WOD

Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Benchmark WOD: "Nancy" 400 m run 15 Overhead Squats Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 22 min CAP Strength: Snatch...

20 Nov

Posted at 21:09h in WOD

Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength: Strict Press 5 every 2 min for 10 min @~75-80% WOD: Death by weight 90...

19 Nov

Posted at 20:00h in WOD

Strength: Every 90 sec for 6 sets 1 Power SN + 2 OHS 2 min rest Every 90 sec for 6 sets 1 Power Clean + 2 FS Partner WOD: Offense/ Defense 3 rds O: Man Makers for reps Def:...

18 Nov

Posted at 20:00h in WOD

Good luck to our two teams competing at the Pilgrims and Pumpkins throwdown today! 8:30am Lite N Tite Strength: TGU 3x3 WOD: 18min AMRAP 100m DB/KB farmer carry 15 Grasshoppers 12 Wall Balls 9 Push-Ups 9:30 and 10:30am Regular...

17 Nov

Posted at 20:00h in WOD

Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2...

16 Nov

Posted at 20:00h in WOD

Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log...

15 Nov

Posted at 20:00h in WOD

Strength: Back Squat 5 x 10 @ 65-68% Every 3 min for 15 min WOD: 12 min AMRAP Mile run buy-in then, Squat Snatch for reps Lv1: 75/45 Lv2: 105/70 Lv3: 135/95 Mile route: Right on King St, right on 7th...

14 Nov

Posted at 20:00h in WOD

Skill: 10 min to find max height box jump (from standing). WOD: 20 min AMRAP 20 Wall Balls @ 20/14 20 KBS @ 53/35 20 Box Jumps @ 24/20" Goal: at least 5rds Lv1: 12/10, 25/15 Lv2: 14/12,...

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