WOD

Tuesday, September 11th 2018 1. Conditioning “Cold Shoulder” For Time: 21-18-15-12-9: Dumbbell Strict Presses (30’s/20’s) After Each Round: 200 Meter Medball Run (20/14) The weight on the dumbbell in “Cold Shoulder” should be a load that athletes can complete the set of 21 unbroken when fresh. Following each round (5 times), athletes will take a […]

Monday, September 10th 2018 1. Back Squat 3 x 10 @ 70% 4 x 5 @ 80% 5 x 3 @ 90% 1RM 2. Conditioning “E-Brake” 3 Rounds: 400 Meter Run 20 Alternating Dumbbell Snatches (50/35) 15/10 Calorie Bike Athletes will complete a triplet of running, dumbbell snatches, and bike. The dumbbell weight should be

Sunday, September 9th 2018 Closed

Saturday, September 8th 2018 1. Conditioning “Chain Gang” Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Barbell-Facing Burpees 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in time remaining) Teammates will work through the work in order, breaking up repetitions however they

Friday, September 7th 2018 1. Conditioning “Fight Back” 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest “Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five

Thursday, September 6th 2018 1. Thruster Heavy Set of 3 2. Conditioning “Flash Flood” 2 Rounds: 400 Meter Run 21 Thrusters (95/65) Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning

Wednesday, September 5th 2018 1. Conditioning “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/85) 30 Double Unders 15 Toes to Bar In “Criss Cross”, we are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout.

Tuesday, September 4th 2018 1. Conditioning “Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get

Monday, September 3rd 2018 LABOR DAY- CLOSED

Sunday, September 2nd 2018 CLOSED