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

11/24/2018

Hero WOD "Bert"For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100...

11/23/2018

ClosedHappy ThanksgivingSee You Saturday

11/22/2018

ClosedHappy ThanksgivingSee you Saturday

11/21/2018

11/21Warm Up:Tire and SandBag DrillsStrength:Press 3-3-3Push Press 3-3-3WOD:3RFT3 MU's - mod to low rings100m Run with MB15 Strict/Weighted Push...

11/20/2018

11/20Warm Up:20-25 minutesActive MobilityMuscle Up DrillsWOD:20 minute AMRAP20 OH Plate Walking lunges100m Farmers Carry20 Box jumps100 Mtn Climbers

11/19/2018

Warm Up:Active Mobility and Technique ReviewWOD's:Perform in any order.  Row 1 mile x2 - do not break up mile10 Rope Climbs - break up any...

11/17/2018

Warm Up;Coaches CallHero WOD:"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7...

11/16/2018

Warm Up:5 Inchworms20 Alt Lunges30 Jump Jacksx2WOD:10 Burpees5 SDHP (Heavy KB or BB)25 DU's (x3 for singles)20 Burpees5 SDHP (Heavy KB or BB)25...

11/15/2018

Warm Up:Hollow Rock and Arch DrillsMuscle Up Drills3x 30 second sprint for Calories Assault BikeWOD:4 minutes Max Thrusters 110/753 minutes KB...

11/14/2018

Warm Up:Active Mobility100 Shuttle Jog10 Burpeesx2Strength/Technique:CleansPractice Form or work up to:5x3 75-80%For Time:20 Wall Balls20 Lunges...

11/13/2018

Warm Up:Wall Ball DrillsStrength:Front Squats 5-5-5-3-3-3WOD:2RFT500m Row15 Back Squats 95/65500m Row15 T2B

11/12/2018

Warm Up:Active MobilityRun 1 mileSkill:Ring DipsParallette Drills WOD:10 Ring Dips25 Squats30 Ball Slams15 min AMRAP

11/10/2018

11/10/18 Warm Up: Active Mobility Cha Cha Plank Challenge Strength: 7 min EMOM Snatch Complex 1 Snatch...

11/09/2018

11/9/18 Warm Up: Active Mobility 10-1 Wall Ball & WB Sit Ups WOD: 3 Rounds 21-15-9 KB...

11/08/2018

11/8/18 Warm Up: 3 Rounds 10 Kneeling Banded Hip Ext 5 Broad Jumps 10 Banded Side Steps (each dir.) 10 Alt Skater...

11/07/2018

11/7/18 Warm Up: 2 Rounds 5 Inchworms w/ Push-Up 10 Scap Pull-Ups 15 Band Pull-Aparts 20 Hollow...

11/06/2018

11/6/18 Warm Up: Active Mobility Strength: Back Squat 6x2 @ 70% 4x2 @ 80% 2x2 @ 85+% WOD: 3...

11/05/2018

11/5/18 Warm Up: Coaches Call Strength: 3 Rounds 10 KB Halos (each dir.) 8 Banded Pallof Press (per side) 2121...

11/03/2018

11/3/18 Warm Up: Dynamic Drills Partner Med Ball Drills WOD: 4 RFT 18 Wall Balls* 12 Deadlifts (155/105) 6 Bar...

11/02/2018

11/2/18 Warm Up: Active Mobility Bosu Balance Drills WOD: 4 Rounds 0-2:00 200m Run AMRAP Box...

11/01/2018

11/1/18 Warm Up: Banded Shoulder Activation Drills 2 Rounds w/ Lite DB 10 DB Snatches 10 DB Goblet Squats 15 Scap...

10/31/2018

10/31/18 Warm Up: Hip/Thoracic Mobility Strength: OHS 5x2 @ 70% 4x2 @ 75% 3x2 @ 80+% WOD: 6...

10/30/2018

10/30/18 Warm Up: 2 Rounds 15 Banded Goodmornings 10 Alt Seated Single Leg Raises 10 Alt High Plank Shoulder Taps 2 Wall...

10/29/2018

10/29/18 Warm Up: Active Mobility Strength: 4 Rounds 6 Supinated Bent Over Rows  8 DB Bench Press  6 DB...

10/27/2018

10/27/18 Warm Up: Group Jog Block w/ Wall Balls Set-Up/Review Movements WOD: Ken's Bday Workout For Time 76...

10/26/2018

10/26/18 Warm Up: 2 Rounds 4 Perfect Lunges w/ Twist & Reach 5 Squats w/ 2 OH Twist & Reach 6 Alt Cossack...

10/25/2018

10/25/18 Warm Up: Coaches Call Strength: 5 Rounds 8 DB Floor Seated Press (Slow Negative) 8 Weighted GHD Sit-Ups 8...

10/24/2018

10/24/18 Warm Up: Cone Agility Drills 2 Rounds w/ Lite KB 10 Alt KB Cleans 12 KB Windmills (6R/6L) 14 SA KB Suit-Case DL...

10/23/2018

10/23/18 Warm Up: Active Mobility Strength: Clean Complex EMOM 1-3: 3 HC + 1 Jerk 4-6: 2 HC + 1 Jerk 7-9: 1 HC...

10/22/2018

10/22/18 Warm Up: Banded Shoulder Activation Drills 3 Rounds 3 Inchworms (no push-up) 9 Squat Jumps 15 Hollow...

10/20/2018

10/20/18 Warm Up: Coaches Call Strength: 10-15 Mins Sleds (Push/Pull) Tire Flips Sand Bags WOD: 5...

10/19/2018

10/19/18 Warm Up: Shoulder Stability Drills Bosu Balance Drills Skill: KB Windmill/TGU KB Bottoms Up Presses/Waiters...

10/18/2018

10/18/18 Warm Up: 2 Rounds 15 Hollow Rocks 10 Single Leg Glute Bridges (per side) 10 Ring Rows 5 Broad...

10/17/2018

10/17/18 Warm Up: Hip/Thoracic Mobility Strength: Front Squat  5x2 @ 75% 3x2 @ 80% 1x2 @ 90+% WOD: 2...

10/16/2018

10/16/18 Warm Up: Banded Shoulder Activation Drills 2 Rounds 5 Inchworms 10 Plank Shoulder Taps 5 Piked...

10/15/2018

10/15/18 Warm Up: 3 Rounds 10 Banded Good Mornings 10 V-Ups 10 Scap Pull-Ups 10 Scap Push-Ups Strength: 4...

10/13/2018

10/13/18 Warm Up: Dynamic Drills Burgener Warm Up WOD: 21 Power Snatch (75/45) 15 Burpee Box Jumps 18 Power Snatch...

10/12/2018

10/12/18 Warm Up: Cone Agility Drills 2 Rounds 10 Push-Ups w/ Rotation 15 Air Squats 10 Alt Floor Seated Leg...

10/11/2018

10/11/18 Warm Up: 3 Rounds 10 Med Ball Cleans 10 Med Ball Overhead Sit-Ups 10 Sprawls Over Ball Strength: Every 90...