17 Sep WOD- Friday, Sept 18
Strength: Every 2 min for 20 min 2 Thrusters (off rack) Skill Bar MU drills WOD: 3 rounds 2 min On/ 1 min Off 4 thrusters 75/55 1 bar MU *Restart AMRAP each cycle* Lv1: 45/35, 4 Pull-ups Lv2: 65/45, 3...
WOD Blog
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16 Sep WOD- Thursday, Sept 17
Mobility Lab Today @ 7am - increase performance or prevent injury, Yasmen is here for you! Strength: 10 min build to max 2 rep Power Clean WOD A: 6 min AMRAP 2,4,6,8 Pwr Clean Burpee Lv1:...
15 Sep WOD- Wednesday, Sept 16
Strength: 5x2 Turkish Get-Up WOD: Lv3 Death by HSPU Start at 1 rep in the first minute, and increase by 1 rep each minute until cannot complete the given amount of reps in...
14 Sep WOD- Tuesday, Sept 15
Strength: Back squat every 3 mins 5 @ 80% 3 @ 90% 1 @ 95% 5 @ 85% 3 @ 98% 1 @ 105% max reps @ 85% *tip: last 1 rep should be a PR goal. Start...
13 Sep WOD- Monday, Sept 14
Strength: Every 2 min for 8 min (4 rds) 4 strict pull-ups heavy as possible Lv1- 4 Negative Pull-ups WOD: 4 rounds 400m run Max Rep Pull-Ups (unbroken) Post total pull-ups and time Let us present the athlete...
12 Sep WOD- Sunday, Sept 13
Strength: 5x3 Push Press Every 2 mins for 10 min, 3 reps WOD: 5 Rounds 5 Shoulder-to-Overhead 10 Burpees Lv1: 115/75 Lv2: 155/105 Lv3: 185/125 Let us present the athlete of the month for September: Nick Poggetti! Read more about...
11 Sep WOD- Saturday, Sept 12
Lite N' Tite WOD @ 9am WOD 1: 10 rds 30 sec on/off Row for calories WOD 2: 4 rds 2 min on/ 1 min off 10 Goblet Squats 10 KBS Shuttle Runs for reps Regular...
10 Sep WOD- Friday, Sept 11
WOD: "Never Forgotten" In honor of the firefighters of 9-11, New York, New York. For Time: Teams of 2 or 3 -share work as desired -one partner works at a time Buy-in 2001 meter...
09 Sep WOD- Thursday, Sept 10
Strength: Alternating Every 90 secs for 4 rounds each -4 pistols heavy as possible -10-15 decline pushups Lv1: regular push ups Lv2: feet raised above hands, hands on floor Lv3: feet on box, hands on...
08 Sep WOD- Wednesday, Sept 9
Strength: EMOM 15 Clean and Jerk -increase weight every 3 mins finishing at 90% WOD: 5 rds for time 15 Knees to elbows 12 Deadlift 9 Clean & Jerk Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present the athlete...