9.5.2019

WOD A10 Minute Cap”Annie”50-40-30-20-10Double Unders Sit-ups Rest 5 Minutes after 10 Minute Cap WOD BAMRAP 15: 200 Meter Run15 Ball Slams (30/20)15 Box Jump Overs 24/20

9.4.2019

SWODBelow the knee Power Clean2 Reps On the Minute x 8 Minutes Set 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62% Sets 6-8: 65% WODFor Time: 2k Row10 Rounds of “Heavy Chief” (155/105) 1 Round of “Heavy Chief”: 3 Power Cleans 6 Push-ups9 Air...

9.3.2019

SWODBelow the knee Power Snatch2 Reps On the Minute x 8 Minutes Set 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62% Sets 6-8: 65% WODAMRAP 18:20 Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike20 Single Dumbbell Box Step-Ups (24/20)20 Pull-ups (Coach’s...

9.2.2019

WODFor Time: Complex Run 50 Barbell Thrusters (45/35) Complex Run 50 Barbell hopping burpees Complex Run 50 Barbell Thrusters (45/35) Coaches challenge: Thruster Weight = 75/55 (Rx+)

Coach Dan’s Sunday Spotlight 9.1.2019

Good afternoon! First off, I want to congratulate our two athletes who competed in this past weekend’s Southwest Championships. Coach Brandon Bizier and Megan Burr! They both did incredibly well and both finished 4th in their respective divisions. They were up...

8.30.2019

Partner WOD10 Minute AMRAP 7 Hand Release Push-ups7 Ring Dips7 Handstand Push-ups Then: 10 Minutes to build to a Heavy Complex: 1 Power Clean1 Hang Squat Clean1 Squat Clean Then: 10 Minute AMRAP 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 Score...

8.29.2019

SWODStrict Press Build to a heavy 5-rep WODAMRAP 12:10 Strict Presses (95/65)25 Double Unders10 Strict Pull-ups25 Double Unders

8.28.2019

SWOD5x3 Snatch Balance WOD30-20-10:Power Snatch Rd1: (75/55), Rd2: (95/65) Rd3: (115/80)Wallballs (20/14) Directly Into… 10-20-30:BurpeesCalorie Row

8.27.2019

SKILL (10 Minutes)Ring Muscle Up Work WODEvery 5 Minutes x 5 Rounds:400 Meter Run12/9 Calorie Assault Bike 15 Toes to Bar

8.26.2019

SWOD Thruster Build to Heavy 10-Rep WOD 21-18-15-12-9:Kettlebell Swings (53/35)Thrusters (75/55)