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  • 08DEC
    8 Comments
    The Cure

    The Cure

    Strength:  Front Squat E90s for 7 Rounds 2 Reps (60-65-70-75-80-85-90%)   WOD: “The Cure” AMRAP 10 Minutes Ascending Ladder 3-6-9-12-15-18-21-24… Wall Balls (20/14) Toes through Rings   Continue as far as possible in 10 minutes. Score = Total Reps   After Party: 7 Rounds of: 1 Ring Muscle-ups 3 Ring Dips 3 Power Sntach (65%)  

  • 07DEC
    16 Comments
    The Clash

    The Clash

    Note: Oly Class has been cancelled for this evening.   Warm-up & Prep: Posted Warm-up then build to WOD weight for today’s workout.   WOD: “The Clash” 6 Thrusters (135/95) 9 Power Snatch (135/95) 12 Power Cleans (135/95) 15 Pull-Ups 18 KBS (53/35) 21 Front Squats (135/95) 18 KBS 15 Pull-Ups 12 Power Cleans 9

  • 06DEC
    13 Comments
    Two Timer

    Two Timer

    Strength: EMOM x 10 Minutes Odd: 5 Shoulder Press  Even: 6 Overhead Squats Use 70% of 1RM Shoulder Press for both lifts   WOD: “Two Timer” 2 Individual Rounds 50/40 Calorie Row 40 Box Jumps (24/20) 20 HR Push-ups   Max of 3 minutes Rest between Rounds. Post times for each individual round to comments.  

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