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Tree House

Tuesday July 31, 2018 Skills Session: review for wod movements   WOD: 2 Rounds for time: 8 Rope Climbs 40 Toes to Bar   **Modify Rope Climbs with 8 partial climbs or 10 assisted climbs [...]

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Wavy waters

Monday July 30, 2018 WOD: On a 7 minute time clock: Row 100/70 Calories **In remaining time, as many clean and jerks as possible (use 75% of your max or higher) Rest 3 minutes and then… On [...]

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Partner Saturday

Saturday July 28, 2018 WOD: with a partner complete: AMRAP 28 minutes: 40 Double Unders 14 Hollow Rocks 4 Wall jumps   **While one partner completes one full round, the other will row for [...]

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Hail Storm

Friday July 27, 2018 WOD: EMOM x 7 minutes 5 Sumo Deadlift High Pulls (medium weight) 5 Toes to bar   *Rest 5 minutes and then… On a 6 minute time clock: Find your 1RM Deadlift for the [...]

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Flying Carpet

Thursday July 26, 2018 WOD: On an 8 Minute time clock complete: 21-15-9 Weighted Sit-ups (35,25 plate) Burpees Rest/work until the 8 minute mark and then… On an 8 Minute time clock [...]

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Shark Attack

Tuesday July 24, 2018 Strength Session: Strict Press 9-8-7 Push Press 6-5-4 Split Jerk 3-2-1 **All sets should be unbroken reps. You will add weight each round and should not need to decrease [...]

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Nasty Girls

Monday July 23, 2018   Skills Session: Muscle-ups-Ring and Bar Pull-ups   WOD: “Nasty Girls” 3 rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135,95) [...]

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Buddy WOD

Saturday July 21, 2018 WOD: With a partner complete: 100 Box Jumps 100 Wall Balls 100 Kettlebell Swings 100 Ball Slams   **While one partner works, the other will run a 200m.  The person [...]

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