WOD 2/27/17

“The Grind” In 30 minutes, complete: 25x Pull ups 10x Muscle Up 2500m 10x MU 25x Pull ups In remaining time complete as many rounds of the following complex: 5x Dumbbell Front Squat 10x DB Front Rack Lunge 10x DB Front Rack Box Step ups

WOD 1/31/17

“The Grind” 200m Farmers Carry 5x Clean and Jerk 1 Round of “Cindy” 400m 7x Clean and Jerk 1 Round of Cindy 400m 9x Clean and Jerk 1 Round of Cindy 800m 1 Round of Cindy 9x Clean and Jerk 400m 1 Round of Cindy Read More …

WOD 1/23/17

Tabata Format With: Row Push Press Double Under Squat Sit ups

WOD 1/17/17

Jerk 3,3,3,3,3,3 Then: 21x Press/63x Squat/400m 15x Press/45x Squat/400m 9x Press/27x Squat/400m

WOD 11/9/16

“The Grind” AMRAP 10 mins: 10x Push Up 5x Pull up 15x Air Squat 5x Pull up 10x Thruster (95/65) Immediately into 1600m Upon return AMRAP 10 mins: 15x Box Jump 1x Low Sled Push

WOD 10/31/16

Part 1:  OTM 10 mins: 1x Hang Power Clean + 2x Jerk Part 2:  AMRAP 12 mins: 5x Squat Clean 20x Plate Sit ups

WOD 10/8/16

“Old School” 4 Rounds: 1 Min Max Calorie Row 1 Min Max Rep Push Ups 1 Min Max Rep Box Jumps 1 Min Max Rep Squats