Tuesday 02.23.16

by | Feb 23, 2016 | WODs

Skill/Strength/Buy-in: Double Under review WOD: {Partnered} 300 Double Unders 200 Push Press 95/65 100 Over bar Burpees *Partner A works on odd numbers (minute 1,3,5,7…etc), Partner B works on even numbers (2,4,6,8,…etc) {Elite} must be done individually...

Tuesday 01.19.16

by | Jan 19, 2016 | WODs

Skill/Strength/Buy-in: Core 50-40-30-20-10 Tuck jumps Sit-ups WOD: Teams Of 3 100 Box Jumps 100 KBS 55/35 100 Goblet Squats 100 Burpees 1 person works 1 person rest 1 person holds locked out dip position ***switch every time the person breaks the hold*** HAPPY...

Friday 12.11.15

by | Dec 11, 2015 | WODs

Skill/Strength/Buy-in: Establish 5RM Back Squat. Goal should be 85% of your 1RM. WOD: Teams of 2 10 RFT 2 Rope Climbs 10 Burpees 12 WBS 14 Pull-ups 16 V-ups or GHD sit-ups HAPPY WODDING!

Friday 11.20.15

by | Nov 20, 2015 | WODs

Skill/Strength/Buy-in: Review -Clean & Jerk -Snatch WOD: {Partnered} 300 Double Unders 50 Squat Snatches 135/95 30 Squat Cleans 185/125 *3 burpee penalty every time the bar is dropped. HAPPY...

Friday 11.13.15

by | Nov 13, 2015 | WODs

Skill/Strength/Buy-in: Review – Snatch – Deadlift – Clean and Jerk WOD: Teams of 2 50 Burpees 40 Deadlifts 315/225 30 Cleans 225/165 20 Snatches 135/95 10 Ring Muscle-ups or 16 Bar HAPPY...