Workout of the Day
Wednesday 03.16.16
Skill/Strength/Buy-in: Snatch Review Find 1RM WOD: AMRAP 10 10 Box Jumps 5 S2OH 135/95 Fence-to-fence Sprint HAPPY WODDING!
Tuesday 03.15.16
Skill/Strength/Buy-in: TBD WOD: While wearing a 20lb vest or tactical vest, 1 mile run 40 WBS 20/14 30 T2B 20 Burpees 10 Deadlifts 315/225 1 mile run Officer Guindon was shot and killed while responding to a domestic violence call in Woodbridge, Virginia on Saturday,...
Monday 03.14.16
Skill/Strength/Buy-in: Front Squats 3RM Then 5x3 at 90% WOD: 3-6-9-12-15-18-21 HSPU Pistols KBS HAPPY WODDING!
Friday 03.11.16
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.3 AMRAP 7 10 Power Snatches 75/55 3 Bar Muscle-ups HAPPY WODDING!!
Thursday 03.10.16
WOD: 3 Stations, 15 min at each Row Bike Run For those participating in the Open, this should be done at a nice and easy pace. Just something to really loosen up, and should be followed up by 20-30 min of stretching. ROMWOD would be ideal. For those that aren't, make...
Wednesday 03.09.16
Skill/Strength/Buy-in: Floor or Bench Press 5x10 @ 60% 10 Strict Pull-ups after every set WOD: "Running Elizabeth" 21-15-9 Power cleans Ring Dips -then- 1 mile run immediately after Elizabeth HAPPY WODDING!
Tuesday 03.08.16
Skill/Strength/Buy-in: Double-under practice EMOM 6 30 Double-unders WOD: "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double unders with 5 OHS 95/65 after every set of double unders *if you mess up the Double-unders you must...
Monday 03.07.16
Skill/Strength/Buy-in: Thrusters 3RM, then 5x5 at 70% WOD: 21-15-9 Calories on the rower Thrusters 75/55 HAPPY WODDING!!
Friday 03.04.16
Skill/Strength/Buy-in: Review movements WOD: Open Workout 16.2 4-min. AMRAP + bonus time: 25 Toes-to-bars 50 Double-unders 15 Squat Cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. {15 @ 135/85, 13 @ 185/115, 11 @...
Thursday 03.03.16
Skill/Strength/Buy-in: Light row and mobility WOD: Today's focus is on Goat Work. Coaches will help you work to improve movements that are a weakness for you. Or, if you want a workout-- 7 Minutes of Burpees