Workout of the day November 1st 2014

by Goose October 31, 2014
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Skill/Wod A) Take 10 minutes to work on building to a moderate power snatch AMRAP 12 Buy In 400 m Run Then 7 DL 14 Burpees 21 Lateral Bar Jumps

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Workout of the day October 31st 2014

by Goose October 30, 2014
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Skill/Wod :20/R:10 x8 Hollow and Arch For Time: 1000 m Row 30 Pull Ups Active rest 10 minutes (Farmers Carries 100m, then max dead hang x2) Run 800 m 40 Box Jumps ( 24/20) Tips These WODs shouldn’t be destroying you today, so be sure to be going at that tough aerobic here, means hold […]

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Workout of the day October 30th 2014

by Goose October 29, 2014
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Skill/Wod A) Take 10 minutes and work up to a moderate weight 1 rep thruster 4 RFT 5 Thrusters (135/95) 10 Walking Lunges 15 Push ups 20 Situps

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Workout of the day October 29th 2014

by Goose October 28, 2014
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Skill/Wod Halloween WOD! Make sure you come dressed in your favorite costume or perhaps a burpee penalty awaits

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Workout of the day October 28th 2014

by Goose October 27, 2014
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Skill/Wod EMOM 10 Even: 30 Seconds of Kipping or Butterfly Pull Ups Odd: 30 Second FLR hold” Every 8 minutes complete: 40 DU 20 Russian KBS ( 70/53) 400 m Run x4

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Workout of the day October 27th 2014

by Goose October 26, 2014
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Skill/Wod A1) Front Squat 3311x 6 R: 30 A2) 50 m Bear Crawl R: 2:00×3 2 Min Max Box Jumps ( 24′/20) Rest: 3:00 2 Min Max Max T2B or K2E Rest 3:00 2 Min Max Wall Balls (20/14) Rest 3:00 Repeat 50-100 Hollow Rocks/ 50-100 Supermans

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Workout of the day October 26th 2014

by Goose October 25, 2014
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Skill/Wod A) Take 8 minutes to build to a moderate push jerk weight B) Complete 10 perfect Reps at that weight, from the ground, 1 rep every 30s for 5 mins In 2 Minutes Find Max Rep of Unbroken DU Rest: 1:00 In 2 Minutes Find Max Rep of Unbroken Kipping PU Rest 1:00 In […]

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Workout of the day October 25th 2014

by Goose October 24, 2014
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Skill/Wod 10m AMRAP 10 T2B 20 Box Jumps 300m Run 5m Rest 10m AMRAP 10 HRPU 20 Air Squats 30 DU’s Tips Treat these two workouts here aerobically! Should be enough left in the tank to finish solid on the second WOD as well!

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Workout of the day October 24th 2014

by Goose October 23, 2014
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Skill/Wod A) 15 minutes of clean work 4 RFT 10 Front Rack Lunges ( 95/65) 15 Hang Cleans ( 95/65) 20 Sit- Ups Bar MU progressions Tips Each athlete will be working with a different piece with the clean work here today, see what the coach has for you today! Make sure you have your […]

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Workout of the day October 23rd 2014

by Goose October 22, 2014
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Skill/Wod A) Deadlifts@3112 x8-10; R: 3:00 x3 2:00 W/ 4:00 R X3 Rounds 15 WB (20/14) 10 Russian Twists Max KB Swings (53/35) Score is lowest KB swing of any round Tips Stay locked in with the deadlifts here today, tough tempo today so stay engaged! BIG rest so that means each round you should […]

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