12/20 WOD Take 20 minutes to find your 500 meter row fastest time. The goal is for you to try different intensity levels on the row and to play with your stroke pace. Take as much time in between each set, with the goal being to row 3 500 meter rows in the 20 minute...
Skill: Push Press- Find 3RM WOD: Push press (95/65) Toes to bar 10, 9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10
12/18 Skill: Work to 1 Rep Max Deadlift. Write it on the big board! Wod: 6 Minute AMRAP 5 KB Deadlifts 53/35 8 KB Swings 10 KB OH Lungs Rest 3 Minutes 6 Minute AMRAP 4 KB Squat Cleans 53/35 4 Pull Ups 16 Double...
12/17 WOD Skill: HSPU WOD: 5 Rounds for Time 5 Atomic Situps 45/25 10 Handstand Push-Ups 15 Box Jumps 24/20
Skill Snatch 5×5 75% Wod 30 snatches 135/95
Thank you to everyone that came out and participated and supported us at our open house yesterday. We had a great workout, awesome food provided by our soon to be neighbors Cue Barbecue, and great fellowship with our members, friends and family. Thanks again to our...
10 Rounds Row 500 Meters Rest One Min
Skill Find 1RM front squat WOD Front Squat ascending ladder One rep EMOM 135/95
Skill: Three consecutive five minute EMOMs. That’s every minute on the minute complete three reps at 80% of your one rep: 1. Deadlifts 2. Hang power cleans 3. Push jerks WOD: DT 5 RFT 12 Deadlifts 155/75 9 Hang power cleans 155/75 6 Push...
Skill Sumo deadlift high pull 5×5 75% Wod 10,9,8,7,6,5,4,3,2,1 SDHP 95/65 Box jumps 24/20 GHD Run 100m
