WOD / Blog

24 June 2017 “Murph”  for Special Operations Warrior Foundation

Here’s the WOD for Saturday. Please sign into your class/heat time sometime between now and Saturday morning. Make sure you’ve paid and signed up for your heat time through us. If you have any questions, let us know. There are still open spaces if you would like to join us! Warm-up: Get to the box […]

26 June 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work 3 Goats for 5 Minutes Each WOD: 20 Minute Death By Turkish Get Up Minute 1: 1 DB TGU (35/20) Minute 2: 2 DB TGU (35/20) *Continue until you cannot complete the required reps in the given minute* *Maintain the last completed round for the remaining time* Mobility: Shoulders […]

27 June 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 2 ) *Use 90% of your 1 RM for all sets WOD: 14 Minute AMRAP 3 Floor Press (165/115) 2 Pistols (alternating) 1 L-Pull Up Mobility: Shoulders Buy Out: Tabata Seated Knees to Elbow

28 June 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (2 Reps EMOTM for 10 Minutes) *Use 75 % of your 1 RM for all sets WOD: 8 RFT 5 Ground to Overhead (45/25) 5 Front Rack Squats (45/25) 200 Meter Plated Run (45/25) Mobility: Hip Flexors Buy Out: 500 Meter Row

29 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets WOD: 7 RFT 5 Chest to Bar 5 Deadlifts (185/135) *RX+: Bar Muscle Ups; 275/185 Mobility: Shoulders Buy Out: 4 Down and Back Waiter’s Carries (45/25)

30 June 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 2 ) *Start at 60% of your 1 RM WOD: 10-1 Clean (95/65) 1-10 Power Snatch (95/65) 10/1, 9/2 . . . 1/10 Mobility: Shoulders Buy Out: 3 Rounds 5 HSPUs 10 Bar Hops