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WOD – October 4, 2019


800 Meter Run30 Handstand Push Ups800 Meter Run*Guys, be smart. If you can’t do a couple Strict HSPU then you likely have no reason to do any Kipping HSPU. Sub with DB Z Press or Pike Push Ups.

Strength Finisher

3 Sets:20-30 Second GHD Prone Hold Plate Rows*Sub with:3 Sets:15 Chest Supported Rows20-30 Sec Superman […]

By |October 3rd, 2019|WOD|0 Comments

WOD – October 3, 2019


Back Squat 5 Sets of 4 Reps*Rest 2 minutes between reps and complete all 5×4 at a working weight. Warm up to the weight then hit all 20 squats at virtually the same percentage.


7 Minute AMRAP10 Weighted Step Ups100 Meter Burden Run*Grab a Wall Ball for the step ups and run

By |October 2nd, 2019|WOD|0 Comments

WOD – October 2, 2019


3 Sets:10-12 Strict Pull-Ups:45 sec – 1:00 min Plank Hold (Chinese Plank Preferably)*If you are able to do 10-12 strict pull-ups with ease, perform wide-grip pull-ups.


5 Rounds for Time:30 Double Unders (60 Singles)15|12 Push Ups20 KB Swings

By |October 1st, 2019|WOD|0 Comments

WOD – October 1, 2019


In 15 Minutes, establish a 2 Rep Max Power Clean


27-21-15-9 Wall Ball (20/14) Toes-2-Bar Cal Row

By |September 30th, 2019|WOD|0 Comments

WOD – September 30, 2019

This Saturday the gym will be closed, go support the Rudy Warrior Challenge! If you need more info, see the flyers at the gym or click HERE.


Strict Press 5×5


3 Rounds for time:20|15 Cal Bike20 DB Hang Power Cleans (50s/35s)10 Burpees

By |September 29th, 2019|WOD|0 Comments

WOD – September 27, 2019


5 sets of the following complex: 1 Hi Hang Power Clean (Pockets) 1 Hang Power Clean (Thighs)


7 Minute AMRAP: 200 Meter Run 10 Hang DB Snatches (50/35)

By |September 26th, 2019|WOD|0 Comments

WOD – September 26, 2019


Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to Bike 800 meters (.5 mile). The partner on the given movement will complete as many repetitions of the movement as they can until their partner completes the bike and they switch roles. […]

By |September 25th, 2019|WOD|0 Comments

WOD – September 25, 2019


Deadlift 15/12/10/8/8- 10 Single Arm Supported Rows After each set (each arm)- 30 Double Unders*work up to heavy 8’s

Extra Work

3 Sets:10-12 Landmine Rotations

By |September 24th, 2019|WOD|1 Comment

WOD – September 24, 2019


3 Sets: 12 DB Arnold Press Directly Into, Max Push Ups *Set a barbell low on hooks and feet up on 20” box. Scale with feet on ground.


3 Rounds: 400 Meter Row :45 Sec Hollow Body Hold

After Party

3 Sets: 20 Russian Twists 20 Knees to Elbow 400 Meter Run

By |September 23rd, 2019|WOD|0 Comments

WOD – September 23, 2019


3 Sets: 12-15 Goblet Squats -20 Banded Step Ups after each set (each leg)


Every 3 Min x 15 Min: 10|8 Cal Bike 20 Alternating Jumping Lunges 10|8 Cal Row

By |September 22nd, 2019|WOD|0 Comments