WARMUP 15 MIN STRENGTH DEADLIFTS-6-6-6@70% WOD-3 RDS rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Continue reading »

WARMUP 15 MIN STRENGTH BENCH PRESS-8-8-8@70% SNATCHES-5-5-5@70% WOD-AMRAP in 10 min 30 Double Unders 6 Snatches (95/65#) 6 Burpees Continue reading »

WARMUP 15 MIN STRENGTH- BACK SQUATS-8-8-8-70% 50 PUSHUPS W.O.D.: 5 Rounds of the following … 3x Power cleans (135#/95#) 6x Front squats (135#/95#) 9x Shoulder to overhead (135#/95#) 60 seconds rest Continue reading »

WARMUP- 15 MIN STRENGTH POWER CLEANS-5-5-5@70% PUSH JERKS-5-5-5 @75 % WOD- “FRAN “21-15- 9 THRUSTER95/65 PULLUPS Continue reading »

WARMUP -15 MIN HERO WOD “NUTTS” 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Continue reading »

WARMUP15 MIN STRENGTH FRONT SQUATS-6-6-6@70% 100 SIT UPS WOD – HELEN 3 RDS FOR TIME OF: RUN 400 M 21 KB SWINGS 1.5POOD/1POOD 12 PULLUPS   Continue reading »

WARMUP 15MIN STRENGTH- DEADLIFTS-5-5-5@70% OH SQUATS 6-6-6@70% W.O.D.: “Isabel” and “Grace” Complete the following as fast as possible WITH GOOD TECHNIQUE OF COURSE…30x Snatch (135#/95#) then 30x Clean and jerk (135#/95#) Extra Credit: 1x800m sprint. This is to be performed all out (I.E.: You should puke after you are finished) Continue reading »

WARMUP – 15 MIN STRENGTH- BENCH PRESS-6-6-6@70 % SNATCH-5-5-5|@ 60% W.O.D.: Complete 10 rounds of the following for time… 10x overhead squat (75#/55#) 10x burpee box jumps (24in/20in) 10x toes 2 bar * MAX DISTANCE FARMERS CARRY 70/53 Continue reading »

WARM UP 15 MIN STRENGTH BACK SQUATS 6*6*6@70% CLEAN AND JERKS 5*5*5@70% WOD- “ELIZABETH” 21,15,9 SQUAT CLEANS 135/95 RING DIPS Continue reading »

WARMUP-15 MIN WOD- AMRAP IN 20 MIN 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters Continue reading »