NEWS, BLOG & WORKOUTS

Coach led warm up  Foam roller  Then, Active warm up: Jog 400m 10 jump squats 50ft duck walk 10 jump squats 50ft lateral lunge stretch  WOD 5 x 4 min amraps of: 15/12 cal bike 10 back squats (185/125)(mod: 50% of 1RM) 15 burpees Rest 1:00 min Post rounds and reps completed to Wodify and […]

Hang Snatch (below knee) – 2RM Power Clean + Power Jerk – 2+2RM Snatch Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Bent Row – 4 x 10-15 A2. Hanging Leg Raise – 4 x max Dirty Dozen Weeks – […]

Coach led warm up  Crossover symmetry – iron scap (1min per movement) WOD 3 rounds each for time of: 12-9-6 reps  Kb snatches, left arm Kb snatches, right arm Bar muscle-ups (mod: jumping, or pull up + dip/ ring row+ dip) Rest 1:30 between rounds Men: 53lb. Kb Women: 35lb. Kb Post time for each […]

Coach led warm up  Banded mobility  WOD GAMES EVENT 4 For time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall walks (mod: wall step up, or box) Thrusters, (135/95lb.) or games weight (185/135 lb.)  *rx+ = games weight Time cap: 20 min. Post time to Wodify and whiteboard

Snatch Short Pull + Floating Snatch + Snatch – 1+1+1 RM Clean Short Pull + Floating Clean + Clean + Jerk – 1+1+1+1 RM Back Squat – 3 RM SLDL (% of BS) – 55% x 6 x 3 sets Ab work of choice