WOD for 6/30

Strength/Skill: – 5×5 Push Jerk 70% 1RM (sets 3-5 done at full load) WOD: Teams of 2: 6 Rounds For Time – Run 400m – 21 KB Swings (53/35) – 12 Pullups – 10 Clean & Jerk (135/95) ** One teammate working at a time, but both must run the 400m together.


Weekend of 6/28-29

Regular classes are canceled today due to our internal competition. Come on by to support your fellow warriors. Comp is from 9-1pm with a little BBQ to follow. Open Gym on Sunday from 9-11am


WOD for 6/27

**Reminder that tomorrow is our Internal Comp from 9-1pm. There will NOT be a free class, or open gym. If you have time come on by to support your fellow Warriors. Mobilty/Strecthing WOD: A. AMRAP 5 Mins: – 3 Deadlift (275/205) – 7 Push Press (115/85) B. AMRAP 5 Mins: – 3 Power Clean (185/135) … Continue reading “WOD for 6/27”


WOD 6/26

Strength/Skill: – 5×5 Front Squats (70% 1RM) WOD: A. AMRAP 10 Mins: Increasing Ladder: 1/1, 2/2, 3/3, etc. – Burpee Box Jumps – Power Cleans (135/100) B. AMRAP 10 Mins: Increasing Ladder: 1/1, 2/2, 3/3, etc. – Bar Facing Burpees – Squat Cleans (135/100)


WOD for 6/25

Strength/Skill: – Snatch Balance 7×1 *3 attempts to find AHAP then begin sets “The Ghost” – 6 rounds of: – 1 minute of rowing (cal) – 1 minute of burpees – 1 minute of double-unders – 1 minute rest *Score is Total reps throughout


WOD for 6/24

Warm Up: Rowing Technique WOD: In Teams of 3 complete the following: – EMOM 8 – Teammate 1 – 30 seconds row, 30 seconds active rest – AMRAP 8 – Teammates 2 & 3 – Alternating sets of 20 Push Ups + 200m Jog. 1 person working, 1 person resting. *After 8 minutes rotate teammate … Continue reading “WOD for 6/24”


WOD for 6/23

Strength/Skill: – 4x50m tire flip – Teams of 2 – one team member rests while is other doing 50m. WOD: 4 x 5 Min AMRAP: – 5 Thrusters – 7 Hang Power Cleans – 10 Sumo Deadlift High Pull **2 Minute Rest Between Rounds **Weights are as follows decreasing each round (115/85) (105/75) (95/65) (75/55)


WOD for 6/20

Strength/Skill: – 2x500m Row WOD: A. AMRAP 8 – 20 DU – 15 Air Squats – 10 T2B – 5 HR Push Ups *Rest 3 Minutes* B. 5 Rounds for time: – 9 Push Press (115/80) – 6 Burpee box Jumps (24/20) – 3 Muscle Ups


WOD for 6/19

Strength/Skill: EMOM 10 – 1Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead +1 Thruster (135/95) – ME burpees for remaining minute WOD: 3 Rounds for time: – 400m Run – 12 Kettlebell Swings (72/53) – 10 Pistols – 2 Rope Climbs


WOD for 6/18

Strength/Skill: – 3×3 Snatch Balance – 3×3 Snatch Drop – 3×3 Hang Squat Snatch WOD: A. 10 Rounds – 1 Minute to complete – 8 Wall Balls (20/14) – 100m Run – ME Snatch (135/95) **1 Minute Rest after each round **Score is total snatch B. Tabata – L-Sit hold on pull up bar

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