Tuesday 190625

HERO Month – July is Hero month and we will be starting with HERO WOD’s on Monday 1 July 2019. Complete 19 WOD’s and EARN your coveted T-Shirt. This is our 4th year of doing HERO Month and it is AWESOME! All WODS are programmed to sustain fitness growth and not crush you.. Enjoy the […]

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Monday 190624

Dynamic Warm Up – Mobility Prepare for.. A:  WOD “Chad” For Time: 1,000 Step Ups onto 20 inch box wearing weighted pack. (45 lb / 35 lb) Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years. Chad […]

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Friday 190621

Dynamic Warm Up – Mobility Prepare for.. A:  Skill Work 10 min AMRAP 3 toe assist MU (or strict MU if you have them) https://www.youtube.com/watch?v=lelDn2gRIfc&feature=youtu.be 5 Strict TTB (or as high as you can lift into pike or V position) https://www.youtube.com/watch?v=3au58Xl-SO4&feature=youtu.be 8 Knee together squats holding 10#/15# plate. https://www.youtube.com/watch?v=oginZ8L3GWg B. WOD 4 Rounds for time: […]

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Thursday 190620

Mountain Meltdown Finisher!!!  Dynamic Warm Up – Mobility Prepare for.. A:  WOD: 2 Rounds 60 Wallballs 20/14lbs 40/24 Calories on AAB 5 Strict Chest to Bar Pull-ups **Goal is to stay unbroken on the wall balls B. ROM WOD: Twisted Cross Banded Hamstring Stretch KB Shoulder Hold KB Peck/Shoulder Smash    

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Wednesday 190619

Dynamic Warm Up – Mobility Prepare for.. A: Strength Find 1 rep max Back Squat B: WOD: For the “Cardioers” that do not enjoy the ALL heavy day…. 5 x 400m Run Rest 2:00 C. Cool Down

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Tuesday 190618

Dynamic Warm Up – Mobility Prepare for.. A: Strength Hang Snatch 6 x 3 Every 2 Minutes for 12 Minutes B: WOD: 12 Minute Running Clock 3:00 Max Rep KB Snatch 53/35lbs 3:00 Max Burpees to 6″ Target 3:00 Max Rep KB Snatch 3:00 Max Burpees to 6″ Target *More Options: Lighter KB for Snatch […]

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Friday 190614

Dynamic Warm Up – Mobility Prepare for.. A: Strength Pause Power Position Clean Warm Up 4×3 @ 40-60% 1RM Jerk the final rep of each set Drop and Reset THEN Hang Clean (above knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ Jerk the last rep B: WOD 3 Rounds 15 Deadlift 225/155 […]

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Wednesday 190612

Dynamic Warm Up – Mobility Prepare for.. A: Skill: 12 min AMRAP 10 shoot thrus 10 handstand shoulder taps 10 hollow to superman B: WOD 6 Rounds 6 Power Cleans 155/105 lbs 8 Chest to Bar Pull Ups 600m Run C. Cool Down

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A boy and is box...

Tuesday 190611

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Hang Snatch (above knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ B: WOD 3 rounds of: 10 Alternating Pistols 10 Toes to Bar Then… 400 KB Farmer’s Carry Green/Blue C. Cool Down

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Monday 190610

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Back Squat 5×5 @70% In between sets 5×5 upright rows B: WOD 4 Rounds 12 KB Burpee Box Step Overs 24/20″ Red/Green 7 HSPU 75 Double Unders 7 HSPU C. Cool Down

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