Strength: Establish a max for the complex 1 Panda Pull, 1 snatch, 1 OHS WOD: 3RNDS (15min clock) 1:00 OHS (115/80) Rest 30 Sec 1:00 Double Unders Rest 30 Sec 1:00 ME handstand Push Ups Rest 1:00 Min Before next round *Score is Total reps Read More
Warm Up: 2RNDS 20cal row 10 inch worm to cobra push up frog stretch BB dorsi flex stretch 10 Barbell good morning back squats SS: 6×2 Pause Back squat. 2sec hold @ rock bottom “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1...Read More
Family And Friends WOD!!! Warm Up: CC Game WOD: For Time Partner teams of 2 *Broken up however except double unders* 120 Burpees 120 Box Jumps (24″)(20″) 120 Cal Row 120 Goblet Squats (53)(35) 120 Double-Unders (each partner)Read More
How many people in this picture do you recognize? Strength: 3×5 RDL work to a technically sound set of 5 WOD: AMRAP 14 10 Tire flip + Tire Jump over 200m Sprint **Flip the tire then do a jump over you do not have to extend fully and may touch the tire (i.e. NOT an over the tire jump!)...Read More
Kara Webb receives the Spirit of the Games Award. Strength: 5×3 Weighted strict pull up (HAP) Full range of motion on these ladies and gents!!!! Metcon: 3RFT 7 Power Cleans (155/105) 15 Toes-to-bar 20 Burpees Cool down: Foam roll lats, traps, glutes. Lizard pose, partner front rack barbell pnf. Partner dead hang and push. (this is...Read More
Tuesday Strength/ACC 3x A. ME L Sit B. :45 sec Hollow Rock WOD: For Time 800m sprint Rest 1:1 400m Sprint Rest 1:1 200m Sprint Rest 1:1 400m Sprint Rest 1:1 800m Sprint Rest 1:1Read More
Coach Sav with the man, the myth, the legend….Dave Castro Thigh Day Friday- Warm Up: Coach led dynamic WU/Stretch Set up for workout 15 min cap WOD: For Time 50 Deadlifts (225/155) 1 Rope Climb 50 Cal Row 1 Rope Climb 50 Box Jumps (24/20) 1 Rope Climb 50 Double unders 1 Rope Climb...Read More
