NEWS, BLOG & WORKOUTS

Coach led warm up  Running stretches and warm up WOD For time: Run 400 meters 50 GHD or weighted sit-ups (30/20) 50 slam ball (30/20) Run 800 meters 30 GHD or weighted sit-ups 30 slam ball Run 1600 meters 20 GHD or weighted sit-ups 20 slam ball Post time to Wodify and whiteboard

Coach led warm up Mini band warm up  WOD For time: Row 1,600 meters Then, 3 minute amrap of: 20 double unders 10 hand release push ups  Row 1,200 meters Then, 2 minute amrap of: 20 double unders  10 hand release push ups  Row 800 meters Then, 1 minute amrap of: 20 double unders 10 […]

Snatch Push Press + Overhead Squat (% of 2RM) – 85% x 3+2, 90% x 3+2, 90% x 3+2 Front Squat – 65% x 3, 70% x 3, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 […]

Coach led warm up  Crossover symmetry- activation WOD 30-25-20-15-10-5 reps for time of: Burpees L pull-ups (mod: strict, banded, rings) Post time to Wodify and whiteboard

Coach led warm up  Floor stretches Then,  Active warm up: Alt. Every min for 6 min of: 1min Bike  1min Toes to bar or knees to chest WOD 4 rounds for time of: 50-ft. walking lunge 30 wall-ball shots 30 box jump overs Women: 20-in. box, 14lb. ball Men: 24-in. box, 20lb. ball (25min cap) […]