Sunday 12/1/19

Sunday 12/1/19

WOD Strict Press Build to Heavy Set of 3 “Shoulder Pads” Ascending Ladder for 8 Minutes: 3 Strict Presses (75/55), 100 Meter Run 6 Strict Presses (75/55), 100 Meter Run 9 Strict Presses (75/55), 100 Meter Run …. Masters/Int: #55/35 BOX BRIEF “The...
Saturday 11/30/19

Saturday 11/30/19

WOD “Iron Lotus” Teams of 3 For Time (30 Minute Cap): 800 Meter Team Wreck Bag Run (50/35) 80/60 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump Overs (24/20) 80/60...
Friday 11/29/19

Friday 11/29/19

WOD Tempo Deadlift Build to a Moderate Single *Tempo: 5 Seconds Up & Down “Steam Roller” For Time: 25/18 Calorie Bike/Row, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Bike/Row, 25 Sit-ups, 4 Deadlifts 25/18 Calorie Bike/Row, 25 Sit-ups, 6 Deadlifts 25/18...
Thursday 11/28/19 ~ Happy Thanksgiving!

Thursday 11/28/19 ~ Happy Thanksgiving!

WOD “Murph” For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run BOX BRIEF “The only difference between feedback and criticism, is how you hear it.” – Tim Grover We are defensive creatures. It’s in our nature for self-preservation....
Wednesday 11/27/19

Wednesday 11/27/19

WOD 3-Position Power Snatch Build to a Heavy Complex “Power Wheels” AMRAP 3: 9/6 Calorie Bike/Row 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike/Row 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike/Row 4 Power Snatches...