WOD: February 24th, 2018

WOD: February 24th, 2018

Warm-Up 400 M RUN/5OO M Row/15 cal AD Pass Throughs x20 Inchworm w/ 3 Push-Ups x5 Iron Cross x20 Wall Rollouts x20 Bridge w/ KB x20 V-Ups x20 Supermans x20 Lat Activations x10 Beat Swing x10 T2B x10 (Scaled to Modified T2B) Open 18.1 Complete as many rounds as possible in 20 minutes of: •8 […]

WOD: February 23rd, 2018

WOD: February 23rd, 2018

Warm-Up 400 M RUN/5OO M Row/15 cal AD Scorpions x20 Sampsons 50′ Duck Walk 50′ Crab Walk 50′ Bear Crawl 50′ Squat Jumps x20 Push Ups x20 Partner Hamstring Curls x20 Clean & Jerk Progression w/ Coach Power Clean + Push Jerk TEAM WOD Fitness Teams of 3 AMRAP 20: 12/8 Calorie AD, row, or […]

WOD: February 22nd, 2018

WOD: February 22nd, 2018

Gymnastic/Skill/ROMWOD 1. Gymnastics, 4 RNFT 3 wall walks (chest to wall) 30 sec L-sit hang 30 sec hollow hold 2. Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with Power Jumps or DU’s. Complete the pyramid with no missed attempts before you move on to the […]

WOD: February 21st, 2018

WOD: February 21st, 2018

Deadlift 5×5 Deadlift for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% #4: 5 reps @ 70% #5: 5 reps @ 70% WOD Fitness 5 Rounds for time: 10 HR Push-Ups 25/15 10 box jump overs 16/12 inch Scaled 5 Rounds for time: 10 box HSPU DB […]

WOD: February 20th, 2018

WOD: February 20th, 2018

WOD AMRAP 3 21/15 Calorie Row, AD or SkiErg 21 Lateral Erg Burpees or Lateral Bar Burpees Max Overhead Squats (FIT: 25/15) (SC: 55/45) (RX: 75/55) rest 3 minutes 18/13 Calorie Row, AD or SkiErg 18 Lateral Erg Burpees or Lateral Bar Burpees Max Overhead Squats (FIT: 35/25) (SC: 75/55) (RX: 95/65) rest 3 minutes […]

WOD: February 19th, 2018

WOD: February 19th, 2018

Front Squat 5×5 Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 75% #5: 5 reps @ 75% WOD Fitness EMOM, 10 mins ODD min: 10 barbell pull ups EVEN min: 150m run Scaled EMOM, 10 mins ODD min: 10 pull […]

WOD: February 17th, 2018

WOD: February 17th, 2018

WOD Fitness AMRAP 15: 15 Hang Power Cleans (45/35) 20 Calorie Bike, Row, SkiErg, or 200m Run 15 Modified T2B or Knee Raises 60 Power Jumps Scaled AMRAP 15: 15 Hang Power Cleans (105/65) 30 Calorie Bike, Row, SkiErg, or 400m Run 15 Modified T2B 60 Double Unders (PJ: 2-1) RX AMRAP 15: 15 Hang […]

WOD: February 16th, 2018

WOD: February 16th, 2018

Warm-Up Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Iron Crosses x20 Sampsons 50′ Duck Walk 50′ Skipping High knees 50′ Burpee Broad Jump 50′ Squat Holds 60 sec hold *rest 60 sec 60 sec hold Accessory/HIIT/ROMWOD 1. Skill 5×10 Strict T2B 2. Interval AD 30 on 15 off 3. ROMWOD WOD Fitness Team […]