Latest

Jun 25th, 2014

Category: Blog
Read More

Packing Your Gym Bag

Having a few essentials in your gym bag can help you be a bit more prepared for the unknown and unknowable. Skipping rope- Yes we do have skipping ropes here for your use but if you want to become proficient it pays to have your own. Having your own means you can become used to […]

Jun 24th, 2014

Category: WODs
Read More

Shlitz

Power: 4 RFT: 400m Run 4 Muscle ups 40 Double unders S n C: 4RFT: 400m Run, 4 Pull up+4 Dip, 40 DU Skills: Squat 7×5 back Squats, across

Jun 23rd, 2014

Category: WODs
Read More

Metcon Monday

Power: 3 RFT: 75 Double unders 50 Squats 5 x 10m shuttles S n C: 3RFT: 30 DU, 50 Squats, 5x10m Shuttle EMOMx14 Odd: 5 Front Squats – you choose the weight Even: 10 Strict TTB

Jun 21st, 2014

Category: WODs
Read More

Metcon

Teams of 3 complete: 200 DUs 100 Box Jump Overs, 24/20 100 Thrusters, 40/30 100 TTB 100 Thrusters 100 BJO 100 burpees

Jun 20th, 2014

Category: WODs
Read More

“Macho Man”

EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute […]

Jun 19th, 2014

Category: WODs
Read More

“Ham Sandwich”

Power: 50 Wall Balls, 9kg/6kg 25 Deads, 110/75kg 50 Wall Balls, 9kg/6kg Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. Skill: 5×3 back Squats, across Perform 5 dips between sets or 10 sec ring support S n C: 50 air squat 25 deadlifts 50/70 50 airsquat EMOM 5 burpees […]

Jun 18th, 2014

Category: WODs
Read More

Hurricane

Power: 3 RFT: 800m Run 21 Power Cleans, 70/50 S n C: 30/40kg Skills: push press 5×3 (work more weight than last week)

Jun 17th, 2014

Category: WODs
Read More

Tuesday EMOM

EMOMx10 Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight Even: 2 Muscle ups (if newer athlete, working lighter weight go for higher rep squats) scale muscle up number before scaling movemement Rope climb practice then EMOM 10 Odd: 4 high box jumps even: 1 rope climb S […]

Jun 16th, 2014

Category: WODs
Read More

Monday AMRAP

Power: 20 min AMRAP 5 OHS 60/40 5 box jump overs 10 KBS 32/24 200m run S n C: 20/30kg Russian KBS ******* C2B Accessory Work 7 sets of the following pull up complex: Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Girls: 2 Strict C2B Pull ups […]

Jun 14th, 2014

Category: WODs
Read More

Saturday

POWER: 1 RFT 20 Clean and Jerks, 70/50 20 Snatches, 60/40 20 Thrusters, 45/30 ** Gymnastics NFT 20 Strict pull up 20 HSPU 30 ring rows (feet same height as rings) 20 strict dips 50 abmat sit ups 50 hip extensions S n C: 1RFT 20 CJ 30/40, 20 power snatch 20/30, 20 thrusters 20/30 […]

Jun 13th, 2014

Category: WODs
Read More

Friday

POWER: C2B Progression 7 sets of 9, :40 rest between sets WOD: 5 RFT 6 strict pull up 10 deadlifts 110/70kg S n C: 7 sets of 9 ring row (feet same level as rings) WOD: 5 RFT 6 banded pull up 10 Dlift 60/90

Jun 12th, 2014

Category: WODs
Read More

Heartbreak Kid

POWER: 3 RFT: 10 Front Squats, 85/60 20 C2B Pull ups 50 Double unders S n C: 3 RFT 10 front squats 45/65 20 pull up 30 double unders 20 single unders ******* Skills 10×35 unbroken Double unders for time

Jun 11th, 2014

Category: WODs
Read More

Metcon

POWER: 1 RFT: 800m Run 20 Power Snatches, 50/35kg 800m Run S n C: 800m run 20 power snatch 25/35kg 800 m run ****** Strength / Skill Push Press 5×3, climbing

Jun 10th, 2014

Category: WODs
Read More

For Time

For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans, 60/43 200m Run after every set of PC. S n C: 30kg/45kg

Jun 9th, 2014

Category: WODs
Read More

15min AMRAP

POWER: AMRAP 15 10 TTB 15 BJ, 24/20″ 20 Wall Balls, 6/9kg S n C: AMRAP 15 10 abmat sit up 15 Box jump 17/20″ 20 wall ball 3/6kg ****** Strength / Skill Dead Lift work up to a heavy double

Jun 7th, 2014

Category: WODs
Read More

Bring a Friend

1 RFT 20 Clean and Jerks, 70/50 20 Snatches, 60/40 20 Thrusters, 45/30 ** 3. Gymnastics NFT 20 Strict pull up 20 HSPU 30 ring rows (feet same height as rings) 20 strict dips 50 abmat sit ups 50 hip extensions S n C: 1RFT 20 CJ 30/40, 20 power snatch 20/30, 20 thrusters 20/30 […]

Jun 6th, 2014

Category: WODs
Read More

“Surfer on Acid”

3 RFT: 400m Run 21 Burpees ** Cleans EMOMx7: 3 Hang Squat Cleans, drop after each rep so each rep can be done as a single. ** Front Squats 4×4 S n C EMOM 7 hang power clean + front squat x 3 reps

Jun 5th, 2014

Category: WODs
Read More

Thursday

100 Double Unders, followed by: 3 RFT: 15 Deads, 100/70 10 toes to bar Followed by: 100 Double Unders ** Clean Complex A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean B. 5×1 Squat Clean, with the same weight you were able to get above ** S […]

Jun 4th, 2014

Category: WODs
Read More

For time

For time: 50-40-30-20-10 Wall Balls, 9/6kg 25-20-15-10-5 Ring Dips S n C: 6kg/3kg 9ft target push ups