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WOD – March 20, 2019 at 12:53AM

#WOD 3/20/19 A) Front Squat EMOM18 0:00-3:00, 9 reps @ 45/35 3:00-6:00, 7 reps @ 55/45 6:00-9:00, 5 reps @ 75/55 9:00-12:00, 3 reps @ 95/65 12:00-18:00, 1 rep AHAP B) 7 Rounds: Every 80 seconds complete, 200 meter Row Max effort Toes to Bar *rest 40 seconds

WOD – March 19, 2019 at 12:10AM

#WOD 3/19/19 A) Every 3 minutes for 5 Rounds: Strict Press x 3 KB Get Up Sit Up x 3/3 B) In teams of 3 or 4, with one person on each of four stations, complete AMRAP 20. Individuals cannot move to the next station until everyone has completed their movement. 1. Double Unders x […]

WOD – March 16, 2019 at 12:25AM

#WOD 3/16/19 In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories on Bike 12 Russian Kettlebell Swings (24/16) 12 Goblet Squats 12 Dumbbell Push Presses

WOD – March 13, 2019 at 11:15PM

#WOD 3/14/19 A) Every 90 seconds for 5 rounds Snatch Balance x 3 *rest Every 90 seconds for 5 Rounds Squat Snatch x 2 (Weights meant to be kept light, focus on proper technique) B) 3 Rounds of: Max Effort Burpees x 1 minute Max Effort Alternating KB Snatch x 1 minute (24/16) Max Effort […]

WOD – March 13, 2019 at 12:31AM

#WOD 3/13/19 A) Every 90 seconds for 10 rounds: Shoot Throughs x 5 Hand Stand Walk x 12-16 feet *scale: handstand shoulder taps x 12 B) EMOM18 4 Pull-ups 7 Box Jumps (24/20) 10 Abmat Sit-ups *if you cannot complete a round, you lose that round and mandatory rest on the following minute. Score is […]