Monday 02.17.20

Monday 02.17.20

WORKOUT FOR TIME* 500m Row 50 Box Jump + Step-Down (24/20) 40 Lunges** 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 Lunges 50 Box Jump + Step-Down 500m Row *Weight Vest Optional or DB Lunges (35/20) (Score is Time) COOL DOWN FOR RECOVERY 5:00...
Saturday 02.15.20

Saturday 02.15.20

”Dirty Thirty” For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30 Back Extensions 30 Wall Ball Shots (20/14 lb) 30 Burpees 30...
Friday 02.14.20

Friday 02.14.20

Workout SKILL EMOM 10 Practice Your Handstand Push-Ups* *Different Drills Depending on Level… Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps (No Measure)...
Thursday 02.13.20

Thursday 02.13.20

Workout PARTNER WORKOUT* IN TEAMS OF 2 … FOR TIME** 140 Wall Balls (20/14) (14/10) 500m Row 140 Russian KBS (53/35) (35/26) 500m Row 140 Sit-Ups 500m Row 140 Alt. DB Hang Power Snatch (50/35) (35/20) 500m Row **P1 Works while P2 Rests. Split reps in any way, but...
Wednesday 02.12.20

Wednesday 02.12.20

Workout STRENGTH 3×5 Hang Power Clean (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 10 Hang Power Cleans (155/105)|(115/105) 25 Sit-ups 15 Box Jumps (Score is Time)
Tuesday 02.11.20

Tuesday 02.11.20

Strength: 5×3  Deadlift Build to a moderate/heavy 3 Workout: ”DWOW” 3 RFT: 2 Deadlifts (305/215) 11 Pull-Ups 21 Hand Release Push-Ups If you see Coach Deryk today make sure to wish him a Happy Birthday!!...
Monday 02.10.20

Monday 02.10.20

Workout STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press...
Saturday 02.08.20

Saturday 02.08.20

Coach Angie’s Birthday WOD Partner WOD Come join Coach Angie for her Birthday WOD Saturday morning.  We’ll be doing some burpees, deadlifts, power cleans and some handstand walks! She’ll be taking the 8am and sticking around for the 9.  We hope to see...