Month: February 2016

TUESDAY 3.1.2016 WOD

WARM UP: 3 Min Jump, Row or Bike 2 RNFT 5 Pushup Plus 5 Pushups 10 Bear Crawls Forward Front Rack Mobility Drills + Barbell Warm Up for High Hang Squat Clean PART 1: Skill Practice 10 MIN EMOM Min 1 – 3 to 5 Strict HSPU or Pike Pushups or Wall Walks. Min 2 …
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MONDAY 2.29.2016 WOD

WARM UP: 2 RNFT 30 DUs or 30 Singles 5 Pushup Plus 5 Pushups 5 Air Squats Coaches’ Choice of 1 Thoracic MOB and 1 Shoulder MOB + YTW 2 RNFT with an empty barbell 5 RDLs 5 Front Squats 5 Strict Press PART 1: 7 Min to Establish a 1 Rep Thruster. Bar starts …
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SUNDAY 2.28.2016 WOD

WARMUP: 3 Rounds: 1:00 Jump Rope 10 Hollow Rocks 10 Banded Squats 7-10 Pause Push-Ups 7-10 Ring Rows PART 1: CONDITIONING: FITNESS/SPORT: 24 Minute Clock 4 Rounds 3 Min Work/3 Min Rest 1:00 Row (Max Cals) 1:00 Max Burpees 1:00 Wild Card Movement The Wild Card Movement Varies From Round to Round in the Following …
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SATURDAY 2.27.2015 WOD

REMINDER – No yoga today so open gym will start at 11am WARM UP: Agility Ladder Drills + Dynamic Warm Up SPORT/FITNESS – 40 Min Time Cap. With a Partner. Break up the work however you see fit. You do not have to finish one movement before moving on to the next. Row 2K or …
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FRIDAY 2.26.2016 OPEN WOD 16.1

REMINDER – No Yoga this Saturday so Open Gym will start at 11am. WARM UP: 3 RNFT 10 Walking Lunges 10/5 Pushups 10 Beat Swings 20 DUs or 20 Jumping Jacks OPEN WOD 16.1 OPTION #1 – .COM 20 MIN AMRAP 25-ft. overhead walking lunge 95/65 8 Bar Facing Burpees 25-ft. overhead walking lunge 95/65 …
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