Tuesday 05.11.21

Tuesday 05.11.21

WOD: “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is...
Monday 05.10.21

Monday 05.10.21

Coach Cory’s Birthday WOD: “The 300″ For Time… 25 Pull-Ups 50 Deadlifts (135/95) 50 Push-Ups 50 Box Jumps (24/20) 50 Floor Wipers (135/95) 50 Alternating KB Clean & Presses (35/26) 25...
Saturday 05.08.21

Saturday 05.08.21

WOD: “30th Anniversary Benefit WOD for McClure Miller Respite House” 15 Power Cleans — Into — AMRAP 30:00 30 Up-Downs 30 Kettle Bell Swings 30 Lunges 30 Box Step-Ups 30 Push-ups 30 Air Squats 30 Russian Twist — Into — 15 Power...
Friday 05.07.21

Friday 05.07.21

WOD: “Don’t Try To Understand It. Feel It” (Part 2) For Time: 9-6-3 Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds 10 Hollow Rocks 10 Supermans 10 Weighted Stepback Lunges (each side) (KB,DB,Sandbag,Plate in front rack position) 10 Weighted...
Thursday 05.06.21

Thursday 05.06.21

STRENGTH: Barbell Complex: On a 15:00 Running Clock… Complete the following complex for max load: • 1 deadlift • 1 clean • 1 hang clean • 1 jerk Score is Max Load Compare to 21.4 WOD “Don’t Try To Understand It. Feel It” Work to Rest Ratio 1:1… 800M Run...
Wednesday 05.05.21

Wednesday 05.05.21

WOD: “The Protagonist” 3 Rounds 10 Strict Handstand Push-Ups 10 Dumbbell Hang Power Cleans (50s/35s) 50 Double Unders – Rest 1:00 – 3 Rounds 10 Handstand Push-Ups 10 Dumbbell Push Press (50s/35s) 50 Double Unders ACCESSORY: 5 Rounds 10 Alternating Dumbbell...
Tuesday 05.04.21

Tuesday 05.04.21

WOD: “Neil” For Time: 120 Wall Balls (20/14) 120/90 Calorie Row *Reps can be partitioned – athletes can move between movements until total reps are completed ACCESSORY: 3 Rounds 20 abmat situps (strict – no arms) 30 flutter kicks (each side) 15 Russian...
Monday 05.03.21

Monday 05.03.21

05.03.21 WOD: “Tenet” For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy *1 Round of Cindy is: 5 Pullups 10 Pushups 15 Air...