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Open Prep

Tuesday February 20, 2018 WOD: Every minute on the minute x 12 Minute 1: 4 Touch-n-go Deadlifts @ 75% of your 1RM Minute 2: 8 Handstand Push-ups (Modify with abmats or regular push-ups) Minute 3: [...]

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HQ WOD

Monday February 19, 2018 WOD: Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.   **Pick loads, rep numbers and a box height that [...]

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Breathe Deep

Friday February 16, 2018 (Some warm-ups are more fun than others!)   WOD: 6 rounds for max reps of: 1 minute row for calories 1 minute KB Swings (heavy) 1 minute sit-ups 1 minute rest   [...]

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Gold Medal

Monday February 12, 2018 Skills Session: Double and Triple Unders   WOD: AMRAP in 8 minutes 8 Medicine Ball Cleans (Heavy) 4 Bar Muscle-ups   **Mods for BMU = 4 Pull-ups and 4 Ring Dips

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18.0

Friday February 9, 2018 WOD: 21-15-9 Dumbbell Snatch (heavy)(L+R=2) Burpees over Dumbbell (L+R=2)   Post WOD Skills Session: work on your February goals for 20 minutes

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