Today

• 12/19/2-18
• Warm Up:
• 5 MB Squat Cleans
• 10 WB
• 15 WB Sit Ups
• 10min AMRAP
• Strength:
• Squat Clean
• 5/5/3/3/3
• WOD:
• 10 Hang Cleans
• 10 Burpees
• 10min AMRAP

12/18/2018

12/18/2018    Warm Up:Coaches Call Gymnastics20 minutesPartner WOD:20min AMRAP10 cal row10 DB Thrusters10 K2Eswitch after each...

12/17/2018

Warm Up:Active Mobility, then:20 Alt Step Ups20 KB Swingsx3Strength:Bench Press 5x5WOD:30 Box Dips30 KB SDHP30 Burpees30 Pull Upsx2

12/15/2018

12/15/2018Hero WOD?MORRISON? HERO WOD 50-40-30-20-10 Reps For TimeWall Ball Shots (20/14 lb)Box Jumps (24/20 in)Kettlebell Swings (1.5/1...

12/14/2018

12/14/2018Warm Up:Active Mobility800m Row - max effort x2Practice: Rope ClimbsWOD:2-4 Rope Climbs20 Hollow Rocks20 Back Extensions30 Sec Max Effort...

12/13/2018

12/13/2018Warm Up:5 Bosu Burpees10 OH Plate Lungesx3Strength:Push Jerk 5/5/3/3/3WOD:10-1Push UpsGoblet Squats

12/12/2018

12/12/2018   Warm Up:10 KB DL10 Anchored Sit Ups10 Swingsx3Strength:Deadlift10/8/6/4/4/4WOD:100m Farmers Carry30m DB Bear Crawl 20...

12/11/2018

12/11/2018Warm Up:Coaches CallPractice:Muscle UpWOD:4 rounds4min : 400m Run plus max pull ups in time leftrest as needed between roundsFinisher:Hip...

12/10/2018

12/10/2018Warm Up:5 Inchworms10 Charlies Angels15 Jump Jacksx3Strength:Weighted Barbell Static Lunges10x3 (10reps each leg)WOD:5 RFT15 Squats12 Sit...

12/08/2018

12/8/2018Warm Up:Team Card GameHero WOD:"Dork"6RFT60 DU30 Wall Ball15 Burpees

12/07/2018

12/7/2018Warm Up:Coaches Call Active MobilityChipper Partner WOD:100 Sit UpsPartner Carry 50m80 DB DeadliftsPartner Carry 50m60 SprawlsPC 50m40 Ring...

12/06/2018

12/6/2018    Warm Up:Active MobilityBurgener Warm UpStrength:Power Snatch 5-5-3-3-3WOD:4 RFT10 Power Snatches30 Wall Ball90 Single...

12/05/2018

Warm Up:Coaches Call Core Warm Up - 10minutesthen:50m Walking lunges50m Jogx2Strength:Back Squat 5x55 Box jumps After each setWOD:21 Back squats (60%...

12/04/2018

Warm Up:Active Mobility - Coaches CallPull Up PracticeWOD:10 Pull Ups15 Barbell Bent over Row20 Pikes15 Slams100m Farmers Carry20min AMRAP

12/03/2018

Warm Up:10 KB Halos10 Swings10 Sit Upsx3WOD:800m Run10 HS Push Ups10 Alt Pistolsx10800m Run

12/01/2018

"Chief"Five 3-minute AMRAPs in 19 minutesAMRAP in 3 minutes3 Power Cleans (135/95 lbs)6 Push-Ups9 Air SquatsThen Rest 1 minuteRepeat 5 timesComplete...

11/30/2018

Warm-Up:2 rounds:3 Pringle Rolls (hollow body + roll into superman position)5 High Plank to downward dog3 rounds:5 Bar Kip Swings10 Kettlebell...

11/29/2018

Warm Up:Squat TherapyStrength:OHS 5-5-5-3-3-3WOD:7 KB Swings14 Box Dips21 Weighted Step Ups (alternating)3RFT

11/28/2018

Warm Up:6 Inchworms8 Push Ups10 Squats3 roundsStrength:Bench Press 5-5-4-4-3-3WOD:12min AMRAP10 Box Jumps8 Burpees6 Front Squats (135/80)

11/27/2018

Warm Up:Active MobilityRunning DrillsMan Maker ReviewWOD:Run Block10 Man Makers3RFTFinisher:Hand Stand Practice

11/26/2018

Warm Up:Coaches CallStrength:Clean & Jerk 5x5Back extensions 10x4WOD:5 Shoulder to OH10 Sit ups25 DU'sx5