Archives

Warm-up & Mobility: 15 Minutes Strength: Snatch 7 sets – 1 Power Snatch + 1 Hang Snatch, climbing in weight each set to heaviest possible, 60-120 sec rest between sets Conditioning: For [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3-3-3-3  –  increasing in weight each set – last set climbs to 80-82% of 1RM Conditioning: EMOM 12 min – Min 1: 100m max [...]

Ugly Holiday Sweater Party and Toys For Tots WOD will began at 1:00 pm! After everyone has completed the WOD that wants to we will have food from Christophes To Go but if you would like to bring [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 25 mins to establish 1RM Conditioning: 3 rounds for time of – 3 Power Clean (@ 65% of above) 3 Front Squat 3 Jerk 200m [...]

Warm-up & Mobility: 15 Minutes Strength: Strength: Deadlift 4-4-4 increase in weight each set up to 70% of 1RM  or Extended Mobility for those who will be going for C&J PR tomorrow [...]

Warm-up & Mobility: 15 Minutes Strength: Kip, then apply to TTB and Pull-Up Conditioning: EMOM 18 – 6 cycles of: 1: 7 Pull Up 2: 14 KBS (1.5/1 pood) 3: 21 Sit Up Click here to sign up [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5-5-5-5 (increasing in weight each set – go up to 70% of 1RM) Conditioning: AMRAP 10 min of – 10 Push Press (75/45 lb) 30 Double-Unders [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 min to Est. 1rm Conditioning: AMRAP 7 minutes: – Choose 1- Burpees to 6″ target for Max reps (for RX) –OR– [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift  – 4 sets of 3 at 70% across of your 1RM Conditioning: AMRAP 12min ascending ladder 1-2-3-4-5-6-7-8… Wall ball shots (20/14#) [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8 sets of 1 at 90-95% of your 1RM – 90-120 sec rest between sets Conditioning: 10 Rounds of – 10 Russian KB Swings, as heavy [...]