Latest Posts:
Workout Of THE Day-4/17/2017
WOD: Part 1: Dead-Stop Front Squat 3×3 @ 70% Part 2: 14 min AMRAP: Buy in: 800m Run, then: 8 Front Squat (165/115), 16 Slamball-over-Shoulder (50/35) STRENGTH: Part 1: p1 Wall ball toss – P2 Catch P3 – Wall sit P4 Slider climber Part... (more...)
Workout Of THE Day-4/16/2017
NO WODS: OPEN GYM 5:30-7:30 pm. Wishing everyone a Happy Easter. Read More →
Workout Of THE Day-4/15/2017
WOD: Part 1: “Elizabeth” 21-15-9 Power Clean, Ring Dips Part 2: Superset: single leg RDL 4×10 ea leg, 4x:60 Chinese Plank, Supine Hollow Hold + single Leg Tuck w/ KB 4×15 ea leg OLYMPIC LIFTING: Part 1: Clean and Jerk to Max,... (more...)
Workout Of THE Day-4/14/2017
WOD: Part 1: 5 min EMOM: 3 Thrusters @ 80% Part 2: 5RFT: 10 Thruster (115/75), 15 T2B, 50 DUs* 5 Burpee Penalty for Breaking STRENGTH: Part 1: 4 Rounds – P1 Wall ball side toss P2 toss P3 Strict press 331 P4 20 Wall sprints Part 2: 8 min amrap... (more...)
Workout Of THE Day-4/13/2017
WOD: Part 1: Seated Box Jump 5×3 @ 80-85% max height Part 2: Partner WOD 10 Rounds (5each) 15/12 Cal Row 20 Jumping Lunges 12 KB Swings (Am.) (2pd/1.5pd) OLYMPIC LIFTING: Part 1: Hang Power Snatch 7×2 all sets at 75% Part 2: Snatch Grip... (more...)
Workout Of THE Day-4/12/2017
WOD: Part 1: 7 min EMOM 3 Push Press + 1 Push Jerk @ 75% Part 2: 7 min AMRAP 7 Deadlift (95/65) 7 S2O 7 Burpee over Bar –Rest 2 mins– 5 min AMRAP 5 Deadlift (135/95) 5 S2O 5 Burpee over Bar –Rest 2 mins– 3 min AMRAP 3 Deadlift... (more...)
Workout Of THE Day-4/11/2017
WOD: Part 1: 15 min kipping HSPU work, then 5 min EMOM complex: 3 Strict HSPU, 5 Kipping HSPU Part 2: 20 min AMRAP: 12 Hang Power Clean (155/105), 200m Plate Farmer’s Carry (25/15), 12 HSPU OLYMPIC LIFTING: Part 1: Power Snatch + Hang Full... (more...)
Workout Of THE Day-4/10/2017
WOD: Part 1: 10 mins Kip drills, then 6 min EMOM of complex: 5 Pullups, 3 C2B (goal is to complete unbroken on every set) Part 2: “Chelsea” – EMOM 30: 5 Pullups, 10 Pushups, 15 Air Squats STRENGTH: Part 1: p1KB swing P2 GHDBE p3... (more...)
Workout Of THE Day-4/9/2017
WOD: Part 1: 8 min EMOM: 2 Hang Squat Snatch (knee) @ 70% Part 2: FT: 15-12-9 Squat Snatch (135/95), Box Jumps (30/24) Read More →
Workout Of THE Day-4/8/2017
WOD: Part 1: Box Back Squat 3×5 @ 85% 1RM Part 2: In 13 mins: 20 Power Cleans (185/125), 20 S2O, 20 Back Squats, Max Bar Facing Burpees in remaining time OLYMPIC LIFTING: Part 1: Max Hang Clean Part 2: Back Squat to 2RM Read More →
