Friday 180413

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength – Skill: Half Kneeling KB Bottoms up Press 4×6 Left & Right side https://www.youtube.com/watch?v=0ZdWmGu_skA https://www.youtube.com/watch?v=rLYZPsC4Bso B. WOD: 10 minutes to Complete the following of: 100 Thrusters RX+105/73 RX 95/63  85/55 75/45 Every time you drop the bar Run 200m RX+ 4 drops or less RX  5 drops or […]

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Thursday 180412

6:15 Striking  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD:  Complete as many rounds as possible in 5 mins of: Assault Bike Cals 10/7 Push Ups 10/7 Rest 90 seconds Complete as many rounds as possible in 5 mins of 1 Heavy Sled Push 15 ABMAT Sit Ups Rest 90 seconds Complete as many rounds […]

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Wednesday 180411

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: OHS 2-2-2-2   Climbing with good mechanics. Start Front squat with last set OHS weight. Front Squat 3-3-3-3   Climbing with good mechanics. Start Back squat with last set Front squat weight. Back squat 4-4-4-4 1 mile run Cool Down: Mobility static holds, foam roll, bike or row 5-10 min

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Tuesday 180410

We are looking for a Playcare Attendant for 2 hours a week at 10a. A discounted membership is provided for the 2 hours each week you can commit to watching the kiddos.  Dynamic Warm-Up – Mobility Prepare  for.. Strength/Skill: Rope Climb A. WOD: 16 minutes to complete 4 Rounds of: 5 Power Clean RX 155/105 135/83 […]

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Monday 180409

We are looking for a Playcare Attendant for 2 hours a week at 10a. A discounted membership is provided for the 2 hours each week you can commit to watching the kiddos.  Dynamic Warm-Up – Mobility Prepare  for.. Strength: Back Squat 3 x 10 at 70% of 1 RM A. WOD: 3 Rounds for time […]

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Friday 180406

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength: 10 Min EMOM Front Squats x 3 Starting at 70% of 1 RM B. WOD: 4 Rounds of: 5 Power snatch RX+ 135/103 RX 115/83 3 OHS 7 Bar over Burpees 200m Run Cool down Mobility holds or row, bike

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Thursday 180405

6:15 Striking  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: “Someday” Partner WOD 4 RFT P1 200m KB Waiter Walk (R arm 100m L arm 100m) Red/Green Green/Purple Purple/Blue P2 Max Double Unders ROMWOD: Twisted Cross Biggest Winner 2016. Mobility Week 3 – Twisted Cross Banded hamstring stretch Band Assisted Stretches for Hamstrings, Hips and Groin […]

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Wednesday 180404

Dynamic Warm-Up – Mobility Prepare  for.. Strength: Ring & Bar Muscle Ups / Progression (20-25 minutes) 3×3 Ring linking MU’s 3×3 Bar linking MU’s Ring linking https://www.youtube.com/watch?v=RdRv0gf7SJw Progression:https://www.youtube.com/watch?v=O6GtxS1RoPM Bar linking https://www.youtube.com/watch?v=M0vS3AlrAuU Progression: https://www.youtube.com/watch?v=xgQtX16j8NQ A. WOD:  6 Minute AMRAP of: 3 Ring Muscle Ups/Progression 12 Box Jumps 24/20 20/12 12/45 BB plate 12 V-Ups 4 Minute Rest […]

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Tuesday 180402

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength/Skill:  Warm up 2rds of: 1st Rd “ALL” lifts at Thruster weight per athlete. 2nd Rd at the WOD weight per athlete 4x Thruster 4x Power clean   4x Deadlift In Prep for WOD B. WOD: Complete the following for time of: 800m Run 15 Dead Lifts RX+ 245/165  RX […]

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Monday 180402

  Dynamic Warm-Up – Mobility Prepare  for.. Strength: Strict Press 2-2-2-2-2 A. WOD:  Helen 3 Rounds of: 400m Run 21 KB Swings Grn/Blu Blu/Yel Yel/Org  * (US CF Style) 12 Pull Ups Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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