WOD / Blog

08 November 2017

Warm-up: Coach’s Choice Strength/Skill: Split Snatch (15 Minutes to Work the Skill) WOD: 5 RFT 5 Split Snatch (95/65) 15 Wall Balls (20/14) Cool Down: 3 Rounds 20 Second Shoulder Stretch (on the rig) 20 Candlestick Raises

09 November 2017

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 4 RFT 10 Burpees 100 Meter Run 10 Air Squats 100 Meter Run 10 HRPUs 100 Meter Run 10 Ab Mat Sit Ups 100 Meter Run Cool Down: 4 Rounds 1 Rope Climb 5 Strict Pull Ups

10 November 2017

Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! WOD: White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White […]

13 November 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1) WOD: For Time 50 Wall Balls (20/14) 15 Cleans (95/65) 50 Wall Balls (20/14) 10 Cleans (135/95) 50 Wall Balls (20/14) 5 Cleans (155/105) *RX+: 135/95, 185/135, 225/155 Cool Down: Run 400 Meters (With Wall Ball

14 November 2017

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM. WOD: 12 Minute AMRAP 12 Push Jerks (115/75) 24 Double Unders Cool Down: Tabata Diagonal Plank Holds

15 November 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the Positions) WOD: For Time 1-10 Deadlift (255/165) 2-20 Alternating Dumbbell Snatch  (35/20) Cool Down: 3 Rounds 10 Banded Good Mornings 10 DB Squats