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WOD 9/24/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]

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WOD 9/23/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]

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WOD 9/22/14

This week we are introducing a new type of programming to see what the response is.  we know that all of you come to the gym to get in shape and stay that way but the goals that each of us has can differ slightly.  To that end, we are now going to have 2 […]

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TEAM WOD 9/20/14

Mobility:  Hamstrings Conditioning:  Team of 4 complete the following For Time: 4000M Row 100 Ring Rows 100 KB Swings  (70/53) 100 Sit ups 100 Deadlifts (185/135) *All teammates can work at the same time

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WOD 9/18/14

Strength:  5 x 3 Push Press Conditioning:  For Time 5 * 10 * 15 * 20 * 15 * 10 * 5 Pull Ups SDHP  (75/55) * indicates a 200m Row  

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WOD 9/17/14

Strength:  4 x Superset A & B A) 10 Back Rack Lunge B) 10 Alternating single leg RDL (with KB) Conditioning:  5 Rounds 200m Sprint 50 Double Unders 20 Jumping Lunges  (53/35) Rest 2 minutes

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WOD 9/16/14

Mobility:  Hips & Lower Back Conditioning:  Open WOD 13.1 17 minute AMRAP: 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP (210/120)  

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WOD 9/15/14

Strength: EMOM for 10 min 1 hang clean + 1 clean – start at 50% of 1 RM and increase until you fail then go back to last successful weight Conditioning: 3 min AMRAP  (as many reps) 5 squat cleans (225/135) 10 wall balls (20/14) 15 T2B 20 Box Jump overs (24/20) 25 double unders […]

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WOD 9/13/14

Conditioning: Partner workout 400m Run Then 5 Rounds 10 Overhead lunges (95/65) 15 Burpees 10 Hang power snatch (95/65) Then 400m Run Teammates must complete both runs together. Teammate 1 begins with the lunges. Upon finishing, teammate 2 will begin the lunges while teammate 1 moves to the burpees. Teammates continue in this fashion until […]