WOD for 6.26.2019

We have a big day today. First, we will be continuing to get comfortable dropping into the Squat Clean. In the strength portion you will complete 8 total sets in an EMOM style workout. We will use the first four rounds to build to a heavy barbell weight that we will...

WOD for 6.21.2019

Focus today will be to find a weight for the strength portion that allows you to sustain the given tempo int he Front Squat. The workout today is a benchmark. The weight for the workout should allow you to go unbroken for the 9-7-5 rounds. Keeping the breaks to a...

WOD for 6.18.2019

Today’s focus will be on the hand stand skill. We will start with an EMOM practicing the handstand walk or hold on the first minute and a jog on the second minute. For the workout, you have six 3 minute rounds of hand stand pushups, slam balls and a 50m sprint....

WOD for 6.7.2019

“Deck of Cards” For Time: 52 Cards  Hearts: Kettlebell Swings (53/35)Spades: BurpeesClubs: AbMat Sit-UpsDiamonds: Goblet Squats (53/35)Aces: 200 Meter Run Today’s workout is Deck of Cards. We have done Hit the Deck in the past using body...

WOD for 6.6.2019

“Slap Happy” AMRAP 5:Buy In: 100 Double Unders12 Front Squats (95/65)4 Burpee Box Jump Overs (24/20)  Rest 5 Minutes  AMRAP 5:Buy In: 100 Double Unders8 Front Squats (115/80)4 Burpee Box Jump Overs (24/20)  Rest 5 Minutes  AMRAP 5:Buy...