Monday, 6/20/16
WOD Back Squat 10-10-10 For time: 1200 run (9 laps around the courtyard) 20 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 800m run (6 laps around the courtyard) 15 cleans (Rx: 135#/95#, L2:...
View ArticleWednesday, 7/13/16
WOD 5 Rounds of: 3 Cleans 20 Burpees Score: Total pounds of cleans performed. 20 min time cap.
View ArticleSaturday, 9/3/16
Partner WOD Saturday! Skill: -Front Rack Position -Front Squat 25 Minute AMRAP Partner A Runs 2 Laps while Partner B performs Cleans (RX: 135/95, L2: 115/80, L3: 95/65) then switch Partner A Runs 2...
View ArticleMonday, 9/26/16
WOD Front Squat 1-1-1-1-1-1 ‘Elizabeth’ 21-15-9 Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#) Ring Dips (L2: Band Ring Dips, L3: Box Dips)
View ArticleMonday, 2/6/17
WOD Snatch Balance 1-1-1-1-1-1 7 Minute AMRAP of 5 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″) 3 Cleans (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
View ArticleWednesday, 2/22/17
WOD “Elizabeth” 21-15-9 Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#) Ring Dips (L2: Band Ring Dips, L3: Box Dips)
View ArticleThursday, 12/14/17
WOD Today’s Skill: Pistol Practice/Progressions 17 Minute AMRAP: 3 Rounds of: 15 Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 15 STO (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 50 Double Unders (L2: 25...
View ArticleMonday, 2/12/18
WOD Clean Complex (1 Clean Pull + 1 Clean + 2 Front Squats) – 1RM For time: 30-20-10 of Pull-ups (L2: Banded Pull-ups) Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) Buy-out: 1 Mile Run
View ArticleThursday, 2/15/18
WOD Snatch Pulls – 4×5 (Same Weight for all 4 sets – Technique Work) 6 Minute EMOM: 5 Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) *Air Squats for the remainder of the minute* -Rest 3 minutes- 6...
View ArticleWednesday, 2/28/18
WOD Romanian Deadlift – 3×10 (Same weight for all 3 sets) 3 rounds for time of: 10 Cleans (Rx:155#/105#, L2:125#/85#, L3:95#/65#) 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 30 Wall Balls (RX: 20# to...
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