WOD for 4/30

Stretch/Mobility WOD: Victoria (Sandy Hook Hero WOD) 5 Rounds for Time:  – 10 Thrusters (95/65) – 14 Box Jumps (24/20) – 12 SDHP (95/65) – 12 Burpees – 27 KB Swings (53/35) *Keep an eye out for an email in regards to schedule changes Saturday: 8-9am – Competitor Class (will send out details) 9-10am – … Continue reading “WOD for 4/30”


WOD for 4/29

Strength/Skill: – Sally Up, Sally Down back squat (115/80#) WOD: A. For Time: 30-20-10 – Row (Calories) – Toes 2 Bar – Thrusters (45/35) B. 3 Rounds For Time: – 10 Deadlift (250/175) – 50 Double Unders


WOD for 4/28

Mobility/Stretching WOD: EMOM 30 Mins: Even Minutes – 1 Round of Cindy (5 Pull Up, 10 Push up, 15 Air Squat) Odd Minutes – 2 Front Squat (135/100) – 1 Jerk – 2 Back Squat – 1 Back Jerk


WOD for 4/25

Strength/Skill: – 8×3 Thruster @ 90% of 1RM WOD: For Time:  – Squat Clean and Jerk (155/115) – 1 up to 10 – Deficit HSPU (45s/25s) – 10 down to 1 Each Round should equal 11 reps. For example – 1 SCLN and Jerk + 10 HSPU, next round 2 SCLN and Jerk + 9 … Continue reading “WOD for 4/25”


WOD for 4/24

Tabata Thursday Warm Up: Tabata Handstand Holds WOD: Tabata 1 – KB Swings (53/35) 2 – 3″ Push Up Hold 3 – Double Unders 4 – KB Thrusters (53/35) 5 – Parallette L Sit *2 Min rest between each Tabata


WOD for 4/23

Strength/Skill: – 5×3 Snatch Balance @ (115/85) WOD: A. Jeremy: 21-15-9 – Overhead Squat (95/65) – Burpee B. For time: 12-9-6-3 – Hang Squat Snatch (95/65) – Overhead Squat – Snatch Grip Behind the Neck Push Press – Burpee Pull-Up


WOD for 4/22

WOD: A. AMRAP 5 Min: – 500m Row – ME Wall Balls **Rest 3 Minutes THEN** B. AMRAP 5 Min: – 15 Ground to Overhead (135/95) – ME Burpee Box Jumps (24/20) **Rest 3 Minutes THEN** C. AMRAP 5 Min: – 200 Double Unders – ME HSPU **Rest 3 Minutes THEN D. AMRAP 5 Min: … Continue reading “WOD for 4/22”


WOD for 4/21

Strength/Skill: – 8×3 OHS @ 90% of 1RM WOD: AMRAP 22 Mins (done in partners): – Partner A runs one 400M Sprint. – Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) THEN – Partner A runs … Continue reading “WOD for 4/21”


WOD for 4/18

Strength/Skill: – 7×4 Thruster @ 80% of 1RM WOD: A. For Time: – 12 Press (95/70) – 800m Run – 12 Push Press (115/85) – 400m Run – 12 Push Jerk (135/100) – 200m Run B. Bottom to Bottom Tabata Squats


WOD for 4/17

Warm Up: Mobility and Thunderstruck WOD: For Time: – 500m Row – 40 Air Squats – 30 KB Swings (72/53) – 20 Hand Release Pushups – 10 Pullups – 5 Rope Climbs – 1 Mile Run

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