Tuesday 02.09.16

by | Feb 9, 2016 | WODs

Skill/Strength/Buy-in: Pull-up/Dip Complex 3 Pull-ups 3 Dips 3 Narrow grip Pull-ups 3 Dips 3 Wide grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Chin-ups 3 Dips 3 Ring Pull-ups 3 Dips WOD: 5 min AMRAP {partnered} 7 Burpees 7 Box...

Monday 02.08.16

by | Feb 8, 2016 | WODs

Skill/Strength/Buy-in: Back squats 4×4 @ 82.5% of your 95% WOD: 30 Over bar Burpees 15 Overhead Squats 135/95 30 WBS 20/14 15 Snatches 135/95 HAPPY WODDING!!

Friday 02.05.16

by | Feb 5, 2016 | WODs

Skill/Strength/Buy-in: Back Squats 3 at 84% 2 at 94% 3×1 at 100% WOD: Karen 150 Wall Ball Shots HAPPY WODDING!

Thursday 02.04.16

by | Feb 4, 2016 | WODs

Skill/Strength/Buy-in: Hand Stand Walk practice WOD: 2 rounds **2 minutes at each station** 5 Hang Squat Cleans 115/75 {unbroken} Sit-ups Jumping Lunges with a plate 15/10 Row for calories HAPPY...

Wednesday 02.03.16

by | Feb 3, 2016 | WODs

Skill/Strength/Buy-in: Floor Press 4 rounds Max reps at body weight Floor Press Max strict Dips WOD: AMRAP 5 5 KBS 53/35 5 Goblet Squats 2 min rest AMRAP 5 1 Rope Climb 10 Alternating Dumbell Snatches 60/40 HAPPY...

Tuesday 02.02.16

by | Feb 2, 2016 | WODs

Skill/Strength/Buy-in: 12 minutes to warm up and set up for the workout WOD: 45 minute time cap 60 Strict Pull-ups 60 Burpee Box Jumps 5 min rest 50 Thrusters 95/65 50 calorie row 5 min rest 40 Power Cleans 185/135 40 Deadlifts 185/135 HAPPY...