-->

WOD 9/23/13

September 22, 2013 by  
Filed under Workouts

Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

WOD 9/12/13

September 11, 2013 by  
Filed under Workouts

Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

September 1, 2013 by  
Filed under Workouts

Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

WOD 8/29/13

August 28, 2013 by  
Filed under Workouts

Push Press 1,1,1,1,1,1,1 WOD:  AMRAP 15 mins: 3x Hang Power Clean 6x Hang Squat Clean Driveway Sprint

WOD 8/21/13

August 20, 2013 by  
Filed under Workouts

In teams of 2, 1 partner working at a time: 1 mile Run 30x Power Clean and Shoulder to Overhead 800m Run 30x Power Clean and Shoulder to Overhead 1 Mile Run

WOD 8/6/13

August 5, 2013 by  
Filed under Workouts

Part 1:  Build up to Max Clean in 15 mins Part 2:  5 Rounds- 5x Squat Clean 300m Run

WOD 8/1/13

July 31, 2013 by  
Filed under Workouts

Deadlift 5,4,3,2,1 WOD:  4 Rounds 7x Deadlift 5x Hang Power Cleans 3x Anyway Shoulder to Overhead 200m Run

WOD 7/22/13

July 21, 2013 by  
Filed under Workouts

 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/15/13

July 14, 2013 by  
Filed under Workouts

Front Squat 5×5 WOD: 5 Rounds- 7x Squat Clean 10x Barbell Burpees

WOD 7/7/13

July 7, 2013 by  
Filed under Workouts

Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

WOD 7/2/13

July 1, 2013 by  
Filed under Workouts

Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 6/25/13

June 24, 2013 by  
Filed under Workouts

Deadlift 3,3,3,3,3 WOD:  5 Rounds- 12x Deadlift 9x Hang Power Clean 6x Shoulder to Overhead

WOD 6/6/13

June 5, 2013 by  
Filed under Workouts

Deadlift 5,5,3,3,3 Then-  4 Rounds: 7x HSPU 7x Hang Power Clean 200m

WOD 5/30/13

May 29, 2013 by  
Filed under Workouts

Back Squat 3,3,3,3,3 Then: 200 Double Unders 21-15-9 Power Clean TTB 100 Double Unders

WOD 5/20/13

May 19, 2013 by  
Filed under Workouts

5×5 Front Squat Then: 400m 21-15-9 Squat Cleans, Push Ups 400m

WOD 5/14/13

May 13, 2013 by  
Filed under Workouts

OTM 10 minutes: 2x Squat Clean Then: 15x Power Clean 15x Push Press 1000m Run 15x Push Press 15x Power Clean

WOD 5/8/13

May 7, 2013 by  
Filed under Workouts

400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster

WOD 4/30/13

April 29, 2013 by  
Filed under Workouts

Part 1:  5 Sets of 3 Push Press (90%) Part 2:  3 Rounds: 10x Power Clean and Push Press 400m Run

WOD 3/30/13

March 29, 2013 by  
Filed under Workouts

4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 3/13/13

March 12, 2013 by  
Filed under Workouts

50 Double Unders/10 Hang Power Cleans/ 5 Muscle Ups ( sub=2x Pull up & Dip) 40 Double Unders/8 Hang Power Cleans/4 Muscle Ups 30 Double Unders/6 Hang Power Cleans/3 Muscle Ups 20 Double Unders/4 Hang Power Cleans/2 Muscle Ups 10 Double Unders/2 Hang Power Cleans/1 Muscle Up

« Previous PageNext Page »