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3/30/15

Mini WOD: “Annie” 50-40-30-20-10 Double Unders Sit ups 6 Min Cap Skill WOD: Handstand progressions & Hollow body review 4 Rounds :20 on :10 Off – Handstand Holds 4 Rounds :20 on :10 Off – Hollow holds Conditioning WOD: 12 Min AMRAP 5 Deadlifts (155/110) 15 Burpee Box Jumps (20/17) 30 Double Unders/90 Singles

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3/29/15

Partner WOD: 4 Rounds for time Partner 1 – 1k Run Partner 2 – AMRAP 21 KBS 53/35 12 Ring rows Switch when Partner 1 returns from the run, both partners will complete 4 runs and 4 AMRAPs    

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3/28/15

Conditioning WOD: With a continuously running clock 1 Rd of Cindy 2 Min Cap 2 Rds of Cindy 3 Min Cap 3 Rds of Cindy 4 Min Cap 4 Rds of Cindy 5 Min Cap 3 Rds of Cindy 4 Min Cap 2 Rds of Cindy 3 min Cap 1 Rd of Cindy 2 Min […]

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3/27/15 – Friday Night Lights 15.5

Friday Night Lights 15.5 goes down tonight! Here are a few points to keep in mind – Heats will be 6-7am, 10am-12pm and 5pm-9pm. – Registration for heats will be up at 9pm on Thursday nights for you to register for your own heats. – Please be sure to register under the correct division that you […]

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3/26/15

Strength WOD: Banded Pull Through Romanian Dead lift Snatch Grips Rows In groups of 3-4 perform 2 circuits of 8 reps of the above movements, all reps should be unbroken, with focus on form Partner Coniditoning WOD: 12 Min AMRAP Partner 1 – 500 m Row Partner 2 – 5 Back Squats (185/125) 5 Man […]

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3/25/15

Conditioning WOD: 5 Hang Power Snatches 95/65 10 Hang Power Cleans 95/65 20 Shoulder to Overhead 95/65 40 Pull ups (Jumping pull ups) 80 Squats 200 Double unders 80 Squats 40 Ring Rows 20 Shoulder to Overhead 10 Hang Power Cleans 5 Hang Power Snatches

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3/24/15

Strength WOD: 12 Min EMOM Every 90 Sec 1 Split Jerk – add weight each set Conditioning WOD: 800 M Run 21-15-9 Deadlifts 135/95 Hand Release Push Ups 10 Min Cap Cash Out: Handstands Accumulate 2 Mins Hold or 30m walk

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3/23/15

Strength WOD: Strict Pull Ups Single Arm Strict Press Banded Pull aparts In groups of 3-4 perform 2 circuits of 15 reps of the above movements, all reps should be unbroken, with focus on form Conditioning WOD: 18 Min AMRAP 20 Cal Row 5 Pull ups 10 KB Weighted Lunges (53/35) 15 Hanging Knee Raises

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3/22/15

Partner Conditioning WOD: Partner Filthy 50 50 Box jump, (24/20) 50 Jumping pull-ups 50 Kettlebell swings, (35/25) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders / 150 Singles 40 Minute Cap One partner working at a time, both partners […]

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3/21/15

Conditioning WOD: 10 Min AMRAP 5  Jumping Pull ups 10 Wall Ball (20/14) 15 Burpees to plate (45) Rest 2 min 8 Min AMRAP 5  Jumping Pull ups 10 Wall Ball (20/14) 15 Burpees to plate (45) Rest 2 min 6 Min AMRAP 5  Jumping Pull ups 10 Wall Ball (20/14) 15 Burpees to plate (45) Rest 2 min 4 Min AMRAP 5  Jumping Pull ups […]