Competitor’s WOD

4.4.14 FRIDAY warm up– 100m Shuttle Touch (cone every 20m) Strength: 3×3 Front Squat Skill: 6 Legless Rope Climbs Metcon: Explode WOD use…225/155 for Squat... Read More

4.3.14 THURSDAY REST DAY TEAM TRAINING IS AT 12:00pm ON SATURDAY

4.2.14 WEDNESDAY warm up– 3min Double Unders Olympic: 3×3 Power Snatch Singles Metcon: Explode WOD use 185/125 for Snatch Auxiliary: 2min Max Bar Muscle Ups... Read More

4.1.14 TUESDAY warm up– 1000m Row Strength: 3×5 Shoulder Press Olympic: 10min EMOM of: 3 Heaving Snatch Balance Metcon: Explode WOD Auxiliary: 30…20…10 of: Med... Read More

3.31.14 MONDAY warm up– 4 100m Runs Olympic: 3×5 Power Cleans @ 60% 10×3 Clean Grip Low Hang High Pulls Metcon: Explode WOD Auxiliary: 400m... Read More

3.27.14 THURSDAY warm up– 4x200m Run Strength: 3×8 Bench Metcon1: 10min EMOM of: 3 CnJ…225/155 3 Ring Muscle Ups Metcon2: Explode WOD

3.26.14 WEDNESDAY warm up– 10 HC, 10 HSC, 10 PJ…135/95 (practice perfect technique) Strength: 3×8 Landmine Rotations 3×8 DB Pull Overs Metcon: Explode WOD use…30/20... Read More

3.25.14 TUESDAY warm up– 1000m Row Strength: 2×8 Deadlift Olympic: 10min EMOM of: 3 Single Snatch Low Hang High Pulls…110% Metcon1: 7min AMRAP up Ladder... Read More

3.24.14 MONDAY warm up– Air Raid up to 35 and back Strength: 2×8 Front Squat 2×8 Dips Metcon: Explode WOD use…165/115 Auxiliary: Max Unbroken Pull... Read More

3.20.14 THURSDAY warm up– 5min Airdyne Strength: 3×8 Back Squat 60% 1rm fast Metcon: Explode WOD Auxiliary: 4 Rounds of: 1min Max Airdyne Cals 1min... Read More

3.19.14 WEDNESDAY warm up– 200 Double Unders Olympic: 2×8 Snatch Metcon: Explode WOD Auxiliary: 1mile Run

3.17.14 TUESDAY warm up– 1000m Row Strength: 3×8 S2OH Metcon: Explode WOD Auxiliary: 40…30…20…10 of: GHD Sit Ups Reverse Hypers

3.17.14 MONDAY warm up– 800m Jog Strength: 3×8 Squat Clean Metcon: Explode WOD Auxiliary: 6 Rounds of: 6 Ring Muscle Ups 1min Rest For Time... Read More

3.14.14 FRIDAY REST DAY OPEN WOD SATURDAY 12PM

3.13.14 THURSDAY warm up– 200 Double Unders Olympic: 10min EMOM of: 2 Squat Snatches…185/125 2 Burpee Over Bars Metcon: Explode WOD use 185/125

3.12.14 WEDNESDAY warm up– 10min every 30sec Agility Ladder Strength: 3×3 Banded Front Squat 3×8 Med Ball T2B Metcon: Explode WOD Auxiliary: 2k Row for... Read More

3.11.14 TUESDAY warm up– 800m Jog Olympic: 20min EMOM of: EVENmin- 3 Hang Power Cleans…225/155 ODDmin- 3 Paralette HSPU's Metcon: Explode WOD Auxiliary: 4x200m Sprints

3.10.14 MONDAY warm up– 3x400m Row Strength: 3x50m Reverse Sled Pull 3×3 Shoulder Press Metcon: Explode WOD use 30/20 for WB's Auxiliary: 15…10…5 of: Ring... Read More

3.6.14 THURSDAY warm up– 800m Jog Olympic: Every 30sec for 10min: Power Snatch…90% Strength: 3x50m Sled Push Metcon: Explode WOD Auxiliary: 3x100m Sprints

3.5.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×3 Back Squat Olympic: 10min Every 30sec of: 1 Jerk… 80% Metcon: Explode WOD Auxiliary: 40…30…20…10 of:... Read More

3.4.14 TUESDAY warm up– 1000m Row Strength: 3×3 Deadlift Olympic: Every 30sec for 10min: Hang Squat Snatch…70% Metcon: Explode WOD Use Power Cleans…205/135 Auxiliary: 40…30…20…10... Read More

3.3.14 MONDAY warm up– 4 Rounds of "Cindy" Strength: 3×5 Banded Shoulder Press (w rings) 3×5 Weighted Push Up (hands on 25 plates, plates on... Read More

2.28.14 FRIDAY REST DAY OPEN 14.1 SATURDAY AT 12:00PM Practice: Double Unders Snatch…75/55

2.27.14 THURSDAY warm up– 5min Airdyne Strength: 3×5 Front Squat (2sec pause at bottom) Metcon1: 20min EMOM of: ODD- 2 Hang Cleans/ 2 Jerks…225/155 EVEN-... Read More

2.26.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×5 Trap Bar Deadlift Metcon: Explode WOD Use- Wall Balls…30/20 pounds…10/10 feet Auxiliary: Tabata Burpees (use Open... Read More

2.25.14 TUESDAY warm up– 1000m Row Strength: 3×5 Dips Metcon1: Explode WOD Metcon2: 15…10…5 of: Power Snatch…185/105 (30 Box Jumps between each set…24/20) Auxiliary: 50... Read More

2.24.14 MONDAY warm up– 800m Jog Strength: 3×5 Back Squat Olympic Practice: 3×5 Low Hang Squat Clean n Jerk 3×5 High Hang Squat Snatch *use... Read More

2.22.14 SATURDAY TEAM TRAINING 3pm Sign up for the OPEN!!

2.21.14 FRIDAY warm up– 800m Jog Strength: 3×8 Deadlift Olympic: 9…6…3 of: Hang Squat Clean Thrusters…205/135 2min Rest between sets Metcon: Explode WOD Auxiliary: 2x15m... Read More

2.20.14 THURSDAY REST DAY

2.19.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×8 Bench Press Olympic: 6×2 Snatch Balance Metcon: Explode WOD Auxiliary: 100 Box Jumps for time…24/20"

2.18.14 TUESDAY warm up– 1000m Row Olympic: 6×2 Hang Cleans @ 80% Strength: 3×8 Pull Ups Metcon: Explode WOD Auxiliary: 3min Hollow Rock n Rolls

2.17.14 MONDAY warm up– Flight Simulator up to 35 Strength: 3×8 Front Squats Metcon1: 40 Paralettes HSPU's (EMOM 4 Pistols) For Time Metcon2: Explode WOD... Read More

2.14.14 FRIDAY REST DAY TEAM TRAINING 3pm SATURDAY

2.13.14 THURSDAY warm up– 10 MS, 10 HS, 10 HSS, 10 OHS…45/15 Olympic: 6×2 Hang Squat Snatch @ 80%  Strength: 3×8 Trap Bar Deadlift Metcon:... Read More

2.12.14 WEDNESDAY warm up– flight simulator up to 35 and back down Strength: 3×8 Back Squat Metcon1: 15…10…5 of: CnJ…205/135 (15 GHD Sit Ups after... Read More