Thursday 20/05/28

Dynamic Warm Up- Mobility Prepare for: A. WOD: EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs MIN 2 — Row […]

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Wednesday 20/05/27

Dynamic Warm Up- Mobility Prepare for: A. Skill: ON A 10:00 RUNNING CLOCK… Handstand Play – Walking, Holding or Building Skill B.WOD: 5 ROUNDS FOR TIME 400m Run 14 DB Step-Back Lunges (50/35)|(35/25)* 14 HSPU *Hold the DB Suitcase Style (Score is Time) C. Cool Down: ON A 5:00 RUNNING CLOCK… Accumulate Max Time in […]

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Monday 20/05/25

Memorial Day MURPH – 7am or 9am. Dynamic Warm Up- Mobility Prepare for: A. WOD “Murph” In honor of Lt. Michael Murphy, KIA 2005 Afghanistan For Time of: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run * If you have a 20# vest or body armor, wear it.  […]

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Tuesday 20/05/26

Dynamic Warm Up- Mobility Prepare for: A. Strength: EMOM x 10 MINUTES 3 Power Cleans *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes B.WOD: For Time of: 30-20-10 Burpee Over the Bar Power Clean (135/95)|(95/65) C. Cool Down: 30 Barbell Roll-Outs (no we do not have the wheels, […]

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Friday 20/05/22

Memorial Day MURPH – 7am and 9am Dynamic Warm Up- Mobility Prepare for: A. Strength: 3×3 Front Squat Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. (Score is Load […]

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Thursday 20/05/21

Memorial Day MURPH – 7am and 9am Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift – 15 Mins to Find 1 RM B.WOD: 3 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU or Seated DB Strict Press 3 Deadlifts (AHAFA) *Box Jumps go up by 10 each round (5-15-25) (Score […]

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Wednesday 20/05/20

Memorial Day MURPH – 7am and 9am Dynamic Warm Up- Mobility Prepare for: A. Strength: 3-3-3 Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. (Score is Load […]

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Tuesday 20/05/19

Memorial Day MURPH – 7am and 9am Dynamic Warm Up- Mobility Prepare for: A. Skill: ON AN 8:00 RUNNING CLOCK… Practice MU Transitions on the Low Rings, Low Bar, or Jumping MU B.WOD: AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) (Score is Rounds + Reps) […]

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Friday 20/05/15

Dynamic Warm Up- Mobility Prepare for: A. Strength: Build to a HEAVY Clean and Jerk B.WOD: FOR TIME* 120 Wall Balls 30 Clean & Jerk (135/95)|(95/65) 120 Wall Balls 20 Clean & Jerk C. Cool Down: 8:00m of flow yoga or stretching  

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Thursday 20/05/14

Dynamic Warm Up- Mobility Prepare for: A. Teach/Coach: Muscle Up/Progressions B.WOD: AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Power Cleans (50/35)|(35/20) 36 Forward Lunges (Score is Rounds + Reps) C. ROM WOD Child’s Pose w/ Shoulders Extended arms Lizard right side (focus on breathing throughout all lizard poses) Lizard right side Transitional Down […]

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