Today

• 5/11
• Warm Up:
• Perfect Stretch x10
• 400m Run
• 15 MB Cleans w pause at bottom
• 15 MB Push Press w pause at top 
• Strength:
• Barbell Thruster 2x5
• WOD:
• "Death by Thrusters"
• Min 1 - 2 thrusters 2 burpees
• min 2 - 3 thrusters 3 burpees
• etc...
• Extra:
• KB Arm Bars
• Standing Band Hip ext.

05/10/2021

5/10Warm Up:Foam Roll20 Sec Hanging on Bar10 Kneeling Band Pull Aparts10 Sprawlsx2Strength:Ring Eccentric Pull Ups 2x4L-Sit Legless Rope Climb...

05/07/2021

5/7Warm Up:Coaches CallBody Weight Skill Work:Single Leg Deck SquatsDragon SquatsPlanksWOD:The Longest Mile'4 Rounds for Time: - 10 Burpees - 100...

05/06/2021

5/7Warm UpCore warm Up:Plank offStrength:3 Snatch Slow Pull 250m Rowx4WOD:1 min each with 1 min rest betweenBanded Pull UpsRing RowsRenegade Row...

05/05/2021

5/5Warm Up:Coaches Call Strength:Back Squat 2x4Monster Walk 8x4WOD:"Burnside"3 rounds for Quality20 Back Squats (135/85)20 Step Ups 24/30

05/04/2021

5/4Warm up:Banded Stretches6 Bear to Bridges5 Banded Shoulder External Ext.4 Deck Squatsx3Strength:Seated Barbell Press 5x4*100m runFloor Alt DB...

05/03/2021

5/3Warm Up:Foam Roll & Active MobilityStrength:Ring Pull Ups 3-6x4KB Death March 16x4WOD:30 DU's8 Deadlifts (65/95)30 DU's8 Power Cleans30...

04/30/2021

4/30Warm Up:Mobilize - coaches callStrength:Power Clean Complex1 Power Clean1 Hang Power Clean (below the knee)1 Hang Power Clean6 sets, building in...

04/29/2021

4/29Warm Up:Active Mobility - Coaches CallStrength:Split Jerk 2x6ATG Split Squats 3x5WOD:200m Run or 10/7 Cals Assault5 OHS (85/115)5 Feet Elevated...

04/28/2021

4/28Warm Up:mobilizeGymnastics:4-8 L Sit Pull UpsGHD Hollow HoldCrossover Scapula Pull Downsx3WOD:"Dork"6 RFT60 DU's30 KB Swings 35/5015...

04/27/2021

4/27Warm Up:8 PVC  Kang Squats8 PVC OH lateral Squats8 Glute Bridge Walk Outs24 High Kneesx3Strength:1 Back Squat 4/1/110 DB Step Ups4...

04/26/2021

4/26Warm Up:200m RowAirplane StepsSide PlankElevator Push UpsStrength:Kneeling DB Press 14/12/10/9/6Snatch Grip Deadlift 3x5WOD:30 0n/30 OffPlyo push...

04/24/2021

4/24Warm Up:Kneeling Stand UpsPush UpsCrab Kicksx3Strength:Banded Booty 25 each legSplit Lunges 8/8Box/GHD Back Extensions 10Weighted Step Ups...

04/23/2021

4/23Warm Up:Foam Roll10 Kang Squats PVC10 Band Pull ApartsSide Hollow Holdx3Strength:Weighted Eccentric Pull UpsSingle Arm Single Leg PlanksWOD:AMRAP...

04/22/2021

4/22Warm Up:Mobilize - prep for liftStrength:Snatch Complex1 Squat Snatch with pause below knee1 Hang Squat Snatch6 sets buildingWOD:90 on 90 off6 OH...

04/21/2021

4/21Warm Up:MobilizeStrength/Skill:Elevated HandStand kipping Push UpsParallette L-sit HoldsPartner WOD:50 Burpees to Target300m Heavy Carry100 Hollow...

04/20/2021

4/20Warm Up:Coaches Call & Burgener Warm UpStrength:6 sets building1 power clean with 2 pauses1 power clean no pausesWOD:?Christopher Pickford?For...

04/19/2021

4/19Warm Up:MobilityBarbell Top Hold Position Reverse Plank SL Ext.Strength:Push Press 4x4Assault 10 or Row 12 CalsWOD:100m Sprint15-25 Strict...

04/17/2021

4/17"Helen"400 m Run21 KB Swings 44/3512 Pull Ups 3 RFT12min CapREST 3 MIN - then:8 Box Jumps 20/248 SDHP 44/353RFT

04/16/2021

4/16Warm Up:MobilityStrength:Bench Press 12x5L Sit HoldWOD:4-5 Intervals8 Burpees over the Bar6 hang DB Snatch (each arm)4 Roll Outs2 minutes rest...

04/15/2021

4/15Warm up:Bird DogsCrab Toe TouchesSide Hollow HoldStrength:3-4 Rounds2 gym length Sled Drag (only use legs)1 gym length Death March 5 Kneeling...

04/14/2021

4/14Warm Up:6 min cardioTabata Sit Ups as goupStrength:Hip Thrusts 5x5WOD:1: DU's2: Goblet Step Ups3: Farmers Carry 50m4: Rest or Plank16 min EMOM

04/13/2021

4/13Warm Up:Banded Mobility10 OHS PVC25 Jump Jacks200m Runx2Strength:OHS 6x4Partner WOD:"High 5"8 Power Cleans8 Shldr to OH5 Synchro High 5...

04/12/2021

4/`12Warm Up:100m JogShin Box to LungeInverted Burpee to WallStrength:6-15 Weighted Push ups or Pull Ups10 Ring Face Pulls6 Parallette Shoot...

04/09/2021

4/9Warm Up:Foam RollActive MobilityWOD:"Michael"800m Run50 Back Extensions50 Sit Ups3 RFT

04/08/2021

4/8Warm Up:Foam RollHanging Scap CirclesPlank to Down DogShin Box RotationsStrength:Jerk Balance 3x3Split Jerk 3x3WOD:"Grip and Go!"6 DB Push Press18...

04/07/2021

4/7Warm Up:Mobility and Plank GameStrength:3 sets:1-2 Rope Climbs5 Kipping Pull Ups w/Pause5 Heavy MB Squat Cleans w/PausePartner WOD:40 Pull Ups60 MB...

04/06/2021

4/6Warm Up:Banded StretchesFoam Roll Wall LatsSL Glute BridgesAirplane StepsStrength:Kneeling Strict DB Press 8x4KB Swings 18x4WOD:200m Run (100x2)10...

04/05/2021

4/5Warm Up:Coaches Call MobilityStrength:Pause Front Squat5 sets x 2 reps* @moderate weight *Perform a 3 secs PAUSE at the bottom of each squat with...

04/03/2021

4/3Warm Up:Coaches CallSkill:Bar MUWOD:For time5 Rounds for time: - 7 Deadlifts #225/155 - 14 Box Jumps - 400m Run Time cap: 20 minutes

04/02/2021

4/2Warm Up:Mobility - coaches callStrength:Hang Power Snatch + OH Squat5 sets for qualityWOD:20 minutes windowFor quality @sustainable pace 1 minute...

04/01/2021

4/1Warm Up:Active MobilityStrength:EMOM 10 minTGU Hand Stand FloatersWOD:No pacing, no life' #2Minutes 1 to 4 - 30 secs Max cals Row/Assault...

03/31/2021

3/31Warm Up:3 Rounds:15 Bodyweight Calves Raises (hands on wall)1 Gym Length Crab Walk15 Light Ball SlamsStrength:Clean Complex - 6 sets buildingPower...

03/30/2021

3/30Warm Up:Squat/Pull Warm-Up: 3 rounds8 PVC Kang Squats 8 PVC Overhead Squats 8 Hanging Scapular Pull-Ups 8 TRX or Ring...

03/29/2021

3/29    Warm Up:2 to 3 sets200m Run @easy pace8 Single Leg Dumbbell Deadlifts, each leg8 Band Pull Aparts 8 Cossack Squats,...

03/26/2021

3/26Warm Up:Foam Roll - Active MobilityCarly's Birthday WOD:29min AMRAP29 DU's1 Squats29 DU's11 Sit Ups29 DU's11 DB Snatches (each...

03/25/2021

3/25Warm Up:Banded Good MorningBanded Upright RowAdductor OpenersStrength/Skill:Bar Muscle UpsCarry Something HeavyWOD:90 sec each station - 8...

03/24/2021

Warm Up:Mobility - prep for CleanStrength:Hang Power Clean5x2 empty barbell or very light3x4 building in weight** Double Single Double Jump Rope x10...

03/23/2021

3/24Warm Up:Squat TherapyStrength:Back Squat 6x4Partner WOD:10 Synchronized Burpees30 Wall Ball **Gym Length DB OH Walking Lunges ****...

03/22/2021

3/22Warm Up:15 Banded Bridges15 sec Hollow Hold15 Band Pull Apartsx3Strength:4-10 Feet Elevated Ring Rows15-30 secs Side Planks3 setsWOD:21...

03/19/2021

3/19Warm Up:Mobility Strength:OH Squat 3x3Hollow Rocks 15x3WOD:90Sec Stations - 30 sec restRowingAssault BikeSandBag Over Shoulder/YokeRope Waves

03/18/2021

3/18Warm Up:Coaches Call - Jog BlockStrength:Power Clean & Jerk 2x5WOD:9 DB Floor Chest Press12 Alt. Pistols15 Wall Ball12min AMRAP

03/17/2021

3/17Warm Up:Rope ClimbsSled PullMB Ab TossWOD:2-4-6-8-10-12...Three Point Row50m Heavy CarrySide Plank Crunches

03/16/2021

3/16Warm Up:mobilityStrength:3 front squats rest 30 secs7-9 reps @70% 3 building setsWOD :18-15-12DB deadlifts Burpees over DB?s200m...

03/15/2021

3/14Warm Up:Coaches CallSkill:Muscle UpsWOD:2000m Run or Row100 Wall Ball20 Muscle UpsForTime

03/13/2021

3/13Warm Up:Coaches CallWOD:CF Games 21.1WORKOUT 21.1For time:1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9...

03/12/2021

3/12Warm Up:MobilityStrength:Hang Power Snatch + OH Squat5 sets - quality WOD:60 sec Assault Bike/Rower/Erg4 T2B4 SandBag Over Yoke or Tire...

03/11/2021

3/11Warm Up:Bear Shoulder TapsKB SwingsHollow Rocks & ArchesSkill/Strength:Box Walk Arounds Plank with Movement DB SnatchesWOD:4 Man...

03/10/2021

3/10Warm Up:2 rounds6 Clean grip deadlifts6 Barbell elbow pumps6 Barbell bent over row +2 rounds12 MB Cleans100m runStrength:Power Clean 2x5 or...

03/08/2021

Warm Up:Foam roll and MobilityStrength:2 Front Squats/KB tempo33x0 - pause at bottom6 Box Curtsy Squats3-4 rounds WOD:20min AMRAP200m run50m...

03/06/2021

3/6Warm Up:Coaches CallStrength:Deadlift 5x5 (60-70%)WOD:Games WOD 13.210min AMRAP5 Shoulder to OH (75/115)10 Deadlifts (75/115)15 Box Jumps

03/05/2021

3/5Warm Up:MobilizeSkill:5 minutes Jump RopeWOD:60 on, 30 rest - 3 rounds of eachRowAssaultBall Slams or Sledge Hammer Tire HitsCore:Coaches Call

03/04/2021

3/4Warm Up:6/6 Side Plank Walk2 Prisoner Jump Lunges + 4 Prisoner Lunges6 Straight Leg Glute Bridges3 rounds Skill:Handstand WalkGoblet Curtsy...

03/03/2021

3/3Warm Up:MobilizeRing Rows - Mixed PullingCalf RaisesSkill:3 rounds for qualityRope ClimbsSpeed Jump Rope DrillWOD:Jog Block - Then 9 mins...

03/02/2021

3/2Warm Up:6 Shin Box Hip Ext.6 Plank Side Arch Ups6 OHS with Foam Rollerx3Strength:10 GHD Sit Ups25" SA DB OH Lungesx3WOD:15 Thrusters 55/85#200m...

03/01/2021

3/1Warm Up:Foam Roll8 Step Ups6 Half Kneeling KB Ankle Rock4 Bear to Bridges3 roundsStrength:Every 1:15 for 5 Rounds1 Power Clean - Build in #rest 3-4...

02/27/2021

2/27Warm Up:Coaches CallWOD 1:"Alberto"5 Ring Muscle Ups - Body Blasters10 HSPU - Strict Push Ups15/12 Cal Row - 12/9 Cal Assault - 200m Run3 Rounds -...

02/26/2021

2/26Warm Up:Mobilize Strength:Box Front Squat 3x5WOD:20min AMRAP400m Run6 Boulder/Bag Over Something or Heavy Tire Flip12 Hollow Body Rocks

02/25/2021

2/25Warm Up:20 Jump Jacks5 Side Kneeling Reach Thrus4 Inchworms with Push Up3 Broad Jumps3 roundsStrength:Single Arm Plank Rings (or what is...

02/24/2021

2/24Warm Up:Foam Rollthen:800m Run100m Farmers Carry20 Banded Glute Bridges20 Sec Hollow Hold20 Barbell Clean and Jerk (or very...