WOD / Blog

21 June 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 Reps EMOTM for 10 Minutes) *Use 85% of your 1 RM for all sets. WOD: 15 Minute AMRAP 5 Shoulder Press (65/45) 5 Up and Overs (30/20) Mobility: Shoulders Buy Out: Tabata Handstand Holds

22 June 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find your 1 RM) WOD: 2 Part WOD 5 Minute AMRAP 5 Slam Ball Clean Slam Ball (30/20) 100 Meter Run Rest 1 Minute, Then 5 Minute GAFAP 1 Deficit Push Up (45/25) 1 Ab Mat Sit Up 2/2, 3/3, etc. Mobility: Shoulders Buy Out: Tabata Mountain […]

23 June 2017

Warm-up: Coach’s Choice Strength/Skill: Row Mechanics and Mobility WOD: Partner WOD~20 Minute AMRAP Partner A: Row 250 Meters Partner B: ME Burpees *Switch every 250 meters. *Score is the number of meters rowed (get the number after it stops spinning) and the total number of burpees combined. Mobility: Shoulders Buy Out: 3 Rounds Partner Wheelbarrows […]

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