by Kevin Ogar | Aug 26, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** Weightlifting: Hang Power Snatch + OHS 5x2 (1+1) WOD: 5AMRAP: 10x Goblet Squats (55/35#) 20x Jumping Lunges (Alt. 10R/10L) WOD: “The Quading Dead” from...
by Kevin Ogar | Aug 24, 2018 | WOD
WOD: Teams of 3: 0:00-7:00 Minutes: 300M Sled Push (100EA) 100x Wallballs (20/14# – 10FT) 7:00-14:00 Minutes: 300M Sled Push 100x TTB 14:00-21:00 Minutes: 300M Sled Push 100x Deadlift (155/105#) 21:00-28:00 Minutes: 300M Sled Push 100x Burpees 28:00-35:00...
by Kevin Ogar | Aug 23, 2018 | WOD
Strength: Box Squats (5x3) WOD: 8AMRAP: Max Unbroken Jerks (175/120#) or 75%1RM* 200M Run *Take the bar from the rack. If you fail to make at least 20x Jerks, you owe a 200M Farmer Walk...
by Kevin Ogar | Aug 22, 2018 | WOD
WOD: 2 Rounds: 4 Minute Tabata Row (Cal.) Rest 2 Minutes. 2AMRAP: Row (Cal.) Rest 2 Minutes. The Total Calories: 200/120 Calories (+). One Burpee per Calorie short. WOD: “Megalodon’s Rowboat Binge” (2011SEP27) from CFMK Core...
by Kevin Ogar | Aug 21, 2018 | WOD
Weightlifting: Hang Muscle Clean – Below the Knee (5x3) WOD: 4AMRAP: 15x Hand-Release Push Ups 10x Toe-to-Bar Rest 1 Minute. 4AMRAP: 15x KB Swings (55/35#) 10x Pull Ups Rest 1 Minute. 4AMRAP: 15x Jump Squats 10x AbMat Sit Ups WOD:...
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