Ice cream sandwich

Thursday April 19, 2018 Strength Session: Hang Power Snatch 5-3-2-1-1-1 **Start at 50% of your current max and try to get a new max or as heavy as possible for today     WOD: For time: [...]

Hay Bales

Wednesday April 18, 2018 Strength Session: Overhead Squat 3-3-3-3-3 **all sets at 80% of your 1RM   WOD: 5 rounds for time: 200m Farmer Carry (35,25 DB in each hand) 15 DB Thruster (same [...]


Tuesday April 17, 2018 Pre-WOD Goat Work: **Choose one thing that “gets your goat” and work on it for 20 minutes. This must be a gymnastic move, skill, or lift. Mobility isn’t an option at this [...]

Max Rep Monday

Monday April 16, 2018 WOD: 2 Rounds for max reps of: 2 minute of push press (medium-heavy) Rest 1 minute 2 minutes of front squats (heavy) Rest 1 minute 2 minutes of deadlift (medium-heavy) Rest [...]

Totem Pole

Saturday April 14, 2018 WOD: in CO-ED teams of 3 complete: 400 Calorie Row **Every 2 minutes, all partners will complete 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) **One rower per [...]


Friday April 13, 2018 Strength Session: 1 Snatch Balance + 1 Hang Power Snatch + 1 Hang Squat Snatch **Complete the above sequence 9 times **Start with 50% of your 1RM Snatch and add weight after [...]


Thursday April 12, 2018 WOD: For time: Run 800m then.. 3 Rounds of: 10 Power cleans (medium-heavy) 10 Box Jumps then… Run 800m then… 3 Rounds of: 10 Power cleans (medium-heavy) 10 Box [...]

In wod


Tuesday April 10, 2018 WOD: 7 rounds x 2 minute intervals of: Run 200m Max reps Wall Balls (medium weight) **Rest 1 minute between rounds   **on the call of Go, your 2 minute clock begins. [...]

In wod


Monday April 9, 2018 WOD: AMRAP in 15 minutes: Down/Back Handstand Walk Down/Back DB Lunges (hold a DB in each hand at shoulder level, choose a medium/heavy weight)   **Modify Handstand [...]