Monday (2020MAR09) – “2017 Regional Event #2”

by | Mar 8, 2020 | WOD

No 7:00AM Class on Tuesday (2020MAR10). All other classes run as usual.    Weightlifting:  Power Snatch + Overhead Squat + Snatch 3x(1+1+1) 2s Pause at Bottom of Each.    WOD:  “2017 Regional Event #2” 21 – 15 – 9x DB Snatches...

Saturday (2020MAR07) – TeamWOD

by | Mar 6, 2020 | WOD

WOD: Teams of 2 1200M Row 30x Squat Snatches (125/85#) 1000M Row 50x Burpee Box Jump Overs (30/24″) 800M Row 70x Hang Power Cleans (125/85#) 600M Row 50x CTB Pull Ups 400M Row 30x Thrusters (125/85#) 200M row 10x Bar Muscle...

Friday (2020MAR06) – Percentage Based “King Kong”

by | Mar 5, 2020 | WOD

WOD:  Percentage Based “King Kong” 3 Rounds:  4x Handstand Push Ups 3x Deadlift @75%1RM 2x Muscle Ups 1x Squat Clean @75%1RM   Strength:  5 Rounds: 30s Dumbbell Step Ups (1xDB BTN) – Medium Weight Rest 1 Minute. 30s Barbell Bent Over Rows...

Thursday (2020MAR05) – “Macho Man”

by | Mar 4, 2020 | WOD

Happy Birthday, Aaron!   WOD:  6 Rounds:  400M Ski Erg 10x Russian KB Swings (70/55#) ME Handstand Walk   Strength: “Macho Man” (in celebration of Aaron’s Birthday) 15x EMOM*: 3x Power Cleans (185/135#) 3x Front Squats (185/135#) 3x Jerks...

Wednesday (2020MAR04) – “Echo Battery”

by | Mar 3, 2020 | WOD

Gymnastics:  Strict CTB Pull Ups (5x5) – 1s Pause @ Top If you cannot physically touch your chest, use a band to help you.    WOD: “Echo Battery” (CFMK 2010JUN03) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9...