Month: October 2016

WOD – 11/1/2016

STRENGTH 15 Minutes to Heaviest:  2 Push Press + 1 Push Jerk from the ground WOD “Grace” 30 Clean and Jerks 135/95 *Standard is ground to shoulder, shoulder to overhead anyway.*

WOD – 10/31/2016

STRENGTH Weighted Pull-Ups:  3-3-3 WOD AMRAP 15 Minutes: 15 Goblet Squats 53/35 10 Burpees 5 Strict Toes to Bar EXTRA Core

WOD – 10/29/2016

OUR NEXT BRING A FRIEND DAY WILL BE SATURDAY, NOVEMBER 5TH! WINTER GALA TICKETS ARE ON SALE!!!  CLICK HERE TO PURCHASE!!! TEAM WOD AMRAP 18 Minutes as a Team of 2: 200 DUs 100 Wallballs 20/14 80 Pull-Ups 60 Box Jumps 30/24 40 Overhead Squats 115/75 20 Power Snatches 135/95 10 Thrusters 165/105

WOD – 10/28/2016

WINTER GALA TICKETS ARE ON SALE!!!  CLICK HERE TO PURCHASE!!! STRENGTH/TESTING 1RM Deadlfit ACCESSORY AMRAP 15 Minutes for Quality: Max L-Hold 10 Single Leg Glute Ham Bridges per side One Arm Farmers Carry x 120ft per arm If you missed Coach Kris’s article on “5 Common Mistakes of the Deadlift and How to Fix Them,” …
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WOD – 10/27/2016

STRENGTH/SKILL If you have Muscle-Ups…AMRAP 10 Minutes of Muscle-Ups for QUALITY or 4 x 8 STRICT  Ring Dips, add weight if you can WOD 50 of something 100 of something 50 of something


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