WOD for 12/6/17

A. Barbell Cycling Every 90 seconds for 7.5 minutes – 6 Hang Squat Cleans + 2 Push Jerks – 5 Hang Squat Cleans + 3 Push Jerks – 4 Hang Squat Cleans + 4 Push Jerks – 3 Hang Squat Cleans + 5 Push Jerks – 2 Hang Squat Cleans + 6 Push Jerks Chose … Continue reading “WOD for 12/6/17”


WOD for 12/5/17

A. HSPU – 15 Strict HSPU (10 Deficit HSPU 4.5″/3″) *1:00 Rest – 13 Strict HSPU (9 Deficit HSPU 4.5″/3″) *:45 Seconds Rest – 11 Strict HSPU (8 Deficit HSPU 4.5″/3″) *:30 Seconds Rest – 9 Strict HSPU (7 Deficit HSPU 4.5″/3″) *:15 Seconds Rest – 7 Strict HSPU (6 Deficit HSPU 4.5″/3″) **Use a … Continue reading “WOD for 12/5/17”


WOD for 12/4/17

A.. Pausing Snatch (Every 90 seconds for 9 minutes) 2×2 – 70% 2×2 – 74% 2×2 – 78% *1 Second Pause at Knee B. EMOM 5 – Back Squat – 5 Back Squats @ 72-75% C. For Time: – 30 Pull Ups (C2B) – 50 Thrusters (45/35)(65/45) – 70/50 Calorie Row or Bike **Depending on … Continue reading “WOD for 12/4/17”


WOD for 12/1/17

A. HandStand Push Up 4 Rounds: – :30 sec Strict HSPU (Strict Deficit HSPU (5″/3″)) **Rest :30 second – :30s Max Kipping HSPU (Deficit HSPU (5″/3″)) **Rest 1:30 between rounds **If you are working on your HSPU with Ab Mats add more ab mats to do strict, then remove ab mats for kipping. If you … Continue reading “WOD for 12/1/17”


WOD for 11/30/17

DELOAD WEEK On this wonderful Deload week Comp train programmed Murph for Today’s workout. They test it 2x a year (Thanksgiving and Memorial Day). Since this has still been a rough week we aren’t going to program the entire Murph workout. We are going to use today to ‘practice’ Murph. Every year we do this … Continue reading “WOD for 11/30/17”


WOD for 11/29/17

DELOAD WEEK A. EMOM 3 – 3 Power Cleans + 3 Push Jerks **Rest 1:00** EMOM 3 – 2 Power Cleans + 2 Push Jerks **Rest 1:00** EMOM 3 – 1 Power Clean + 1 Push Jerk **If you are feeling it, increase weight after each 3min EMOM. If you are going to struggle to … Continue reading “WOD for 11/29/17”


WOD for 11/28/17

A. 2k Row for time B. 50 Cal Bike for time C. For Quality: 15-12-9-6-3 – HSPU (Strict Deficit HSPU (4.5″/3″)) – Toes 2 Bar (Strict Toes to Bar)


11/27/17

DELOAD WEEK A. Every 2 minutes for 12 Minutes: Back Squat – 5 Reps @ 70% – 5 Reps @ 73% – 4 Reps @ 76% – 4 Reps @ 79% – 3 Reps @ 82% – 3 Reps @ 82% B. 3 Rounds for time: – 10 Power Snatches (115/80)(155/105) – 20 Box Jump … Continue reading “11/27/17”


WOD for 11/24/17

Open Gym Hours 11am-1pm and 4-6pm today! A. Power Snatch Barbell Cycling 3 Rounds: – AMRAP :15s @ (95/65)(155/105) *Rest :45s – AMRAP :30s @ (115/80)(185/135) *Rest Rest 1:30 – AMRAP :45 @ (135/95)(205/145) *Rest 2:15 between rounds B. For Time: – 55 Barbell-Facing Burpees – 55 Pull ups (C2B) – 55 Calorie Row – … Continue reading “WOD for 11/24/17”


WOD for 11/23/17

A. Barbell Cycling For Time: – 21 Push Presses (95/65)(155/105)(185/135) – 21 Front Squats – 21 Hang Power Cleans **Rest 2:00** – 15 Push Presses (135/95)(175/120)(205/145) – 15 Front Squats – 15 Hang Power Cleans **Rest 2:00** – 9 Push Presses (165/115)(195/135)(225/155) – 9 Front Squats – 9 Hang Power Cleans **Rest 2:00** – 6 … Continue reading “WOD for 11/23/17”


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