Thursday (2022NOV03)- WOD

Focus:Rope Climb Technique WOD: For Time:3 – 6 – 9 – 12 – 9 – 6 – 3Devil Press 35/20Wall Balls 20/14C2B Skill or BalanceAccumulate 2mins per sideFront ScaleBack...

Tuesday (2022OCT25)- WOD

Focus: OHS w/ 3 second pause at the bottom3 – 3 – 3 – 3 – 3   WOD: For Time:21-15-9Power snatch @75/55Wall Balls @20/14* before each set perform 100 DU   Accessories:Banded Good Mornings x 100Pulsing Spanish Squats x...

Thursday (2022OCT20)- WOD

Focus:Front Squat5 – 5 – 5 – 5   WOD: Med Ball Madness16 Min Amrap12 Unbroken Wall Balls10 Medball Cleans8 Medball overhead Sit ups6 Medball Plank Pull thoughs100m Medball RunWeight 30/20lbs   Accessories: 100 Banded Lat Pull-Downs  ...

Wednesday (2022OCT19)- WOD

WOD: Move MountainsRun 1 mile26 Burpee Box Jumps (24″/20″)26 Strict Pull ups26 Thrusters 95/65lbs26 Strict Knees to Elbows26 KB Swings 24/16kg. 1 in 26 are diagnosed with EpilepsyThis is Jenny LaBaw’s workout in honorof the 500 miles, she ran across...

Tuesday (2022OCT18)- WOD

Focus: Death by Kipping Pull UpsBeginning with 1 pull up and increasing by 1 every min until the 10 min mark *If eliminated begin 10 Sit Upsevery min until the 10 min mark.then   WOD: EMOM x12Min 1: 30 sec Plank Shoulder tapMin 2: 45 Sec Iron Chair HoldMin 3:...

Monday (2022OCT17)- WOD

Focus: Power Snatch3 – 3 – 3 Full Snatch2 – 2 – 2 Snatch Pull4 – 4 – 4   WOD: “Ingrid”10 Rounds3 Snatches 135/953 Burpee over bar   Recovery: 800m Light...