18 Sep

9/18-9/23

Monday Barbell WOD WOD: 3 RFT 12 Wall Balls (20/14) 12 KBS (70/53) 6 Thrusters (95/65) 6 DB/KB Snatch (53/35)   Tuesday SWOD: Turkish Get Up WOD: 30 Min AMRAP 25 Sit Ups 20 HR Push Ups 15 Box Jumps (24/20) 10 Pull Ups/6 CTB/4 Muscle Ups 200m Run   Wednesday Barbell WOD WOD: 6 […]

11 Sep

9/11 – 9/16

Monday 9/11 Tribute WOD 2001m Run/Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpees C2B 11 Power Cleans (180/120) 11 HSPU 11 KBS (70/53) 11 T2B/K2E 11 DL (170/120) 11 Push Jerk (110/75) 2001m Run/Row   Tuesday Barbell WOD WOD: 7 min AMRAP 5 Push Ups 10 Sit Ups 5 KBS (70/53)   Wednesday […]

05 Sep

9/5 – 9/9

Tuesday SWOD: Strict Press & Push Press WOD: 8 RFT 20 Sit Ups 10 Push Ups 5 Front Squats (135/95) 200m Run Wednesday Barbell WOD WOD: 8min AMRAP 4 Box Jump (24/20) 6 pull ups/4 ctb/2 muscle ups 8 kbs (70/53) Thursday SWOD: Deadlift & Turkish Get Up WOD: For Time 15 HSPU 12 DB/KB […]

29 Aug

8/28 – 9/4

*new warm ups & strength training, please be on time this week!   Monday Barbell WOD WOD: 7min. AMRAP 10 Sit Ups 5 KB/DB Facing Burpee 6 KB/DB Snatch   Tuesday Skill Work WOD: 20min. AMRAP 20 Double Unders (1:3) 15 KBS (70/53) 10 T2B/K2E 5 Hang Squat Cleans (135/95)   Wednesday Barbell WOD WOD: […]

22 Aug

8/21 – 8/26

Announcement: New strength training program starting NEXT week!   Programming 8/21 – 8/26   Monday SWOD: Back Squat & Ring Dips WOD: 12min. AMRAP 2 Rounds of Cindy -5 Pull Ups -10 Push Ups -15 Air Squats 1 Round of DT (155/105) -12 DL -9 Hang Cleans -6 Push Jerks   Tuesday SWOD: Strict Press […]

21 Aug

8/14 – 8/19

Monday SWOD: Front Squat + Strict Pull Ups WOD: Every 2 min. Until Failure  20 Double Unders 15 Push Ups 10 KBS (70/53) *add 5 KBS each round Tuesday SWOD: Push Press & Strict Press WOD: 4 RFT 10 S2OH 40 Sit Ups Lunge to door 400m Run Wednesday SWOD: RDL + Farmers Walk + […]

07 Aug

Programming 8/7 – 8/12

Programming 8/7-8/12 Monday 8/7 SWOD – Back Squat + Slam Balls WOD – 10 RFT 10 Sit Ups 20 Double Unders (1:3) 3 Power Snatch (135/95) Tuesday 8/8 SWOD – Jerks + Push Ups WOD – 5min AMRAP 5 Burpees, 5 Strict Press (95/65) 2 Min Rest 5 Min AMRAP 5 Bar Facing Burpees, 5 […]

07 Aug

Programming 7/31 – 8/4

Programming 7/31 – 8/4 Monday SWOD: Pistol Skill WOD: “Kelly” 5 RFT 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Tuesday SWOD: Strict Press & Push Press WOD: 3 RFT 10 Deadlifts (275/175) 20 T2B/K2E 50 Double Unders (1:3) Wednesday SWOD: Front Squat & Strict Pull Ups WOD: 15 min. AMRAP 21 KBS […]

24 Jul

7/24 – 7/29

Monday WOD: “Eva” 5 RFT 800m Run 30 KBS (70/53) 30 Pull Ups Tuesday SWOD: Strict Press & Jerk WOD: Every 2 min. Till Failure 10 Push Ups 15 Sit Ups 10 Doubles/Single Unders *add 10 Doubles/Singles each round Wednesday SWOD: OH & Back Squat WOD: 12 min AMRAP 7 Ring Dips 10 Bar Over […]

24 Jul

7/17 – 7/21

Monday SWOD: Strict Press & Push Press WOD: “Annie” For Time 50-40-30-20-10 Double Unders Sit Ups Tuesday SWOD: Back Squat & Strict Pull Ups WOD: 12 min AMRAP 21 Bar Facing Burpees 15 HSPU 9 Cleans (135/95) Wednesday SWOD: Deadlift & Turkish Get Up WOD: For Time 800m Run 50 Push Ups 30 Box Jumps […]

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