WOD

Monday 8.3.15 WOD

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STRENGTH: 1 legless rope climb + 1 rope climb with legs x 5 sets OR Rope Climb skill work WOD: 200 double unders 100 wall balls [20/14] 50 cal row 25 cTB pull ups

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Saturday 8.1.15 WOD

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On Fleek! 

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Saturday 8.1.15 WOD

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Friday 7.31.15 WOD

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STRENGTH: 10 mins Work on a new skill Improve a skill Make up a strength you missed during the week WOD: 3 rounds for time 15 hang squat cleans [95/65#] 15 burpees over the barbell 15 pull ups Cash Out: 3 rounds – not for time 15 hollow rocks 15 arch rocks

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Thursday 7.30.15 WOD

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STRENGTH: Bench Press Wave 70% x 8 reps, 85% x 1, 70% x 8, 85% x 1, 70% x 8 WOD: For Time 30 double arm russian kb swings [53/35# in each hand] 30 box jump step overs [24/20″] 9 wall walks 20 double arm russian kb swings 20 box jump step overs¬†[24/20″] 6 wall walks 10 double arm russian kb swings 10 box jump step overs [24/20″] 3 wall walks

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Wednesday 7.29.15 WOD

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WOD: 10 minute EmOM Odd = strict HSPU [5-7 reps] Even = Weighted pull up [3-5 reps] + 10 minute EmOM odd = 50 m sled drag [Guys – 3-5 plates, Girls – 2-4 plates] even = 100m farmers walk [70/55# per hand] + 12 AMRAP 50 double unders 10 double KB front rack walking lunge steps [35/25# in each hand]

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Tuesday 7.28.15 WOD

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STRENGTH: Strict press x 8×3, rest 60 seconds WOD: 4 rounds 2 Hang power cleans @ 70% of PC 30 sec. no push up burpee box jump, 24/20″ 2 Hang power cleans @ 70% of PC 30 sec. rope slam 300m sprint rest 2 minutes

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Monday 7.27.15 WOD

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STREGNTH: DB bulgarian split squat – 5/side x 4 sets WOD: 3 rounds: 30 cal on aB 20 thrusters, 95/65 10 CTB pull ups rest 60 sec. bt. rounds

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Saturday 7.25.15 WOD

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Nicole’s Suprise! 

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Friday 7.24.15 WOD

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STRENGTH: 10 mins – Work on a new skill or work on improving on certain movements. You can also use this time to make up a strength session that you missed during the week. WOD: Teams of 2 must complete the following In front of a clock set for 17 minutes: 3 minute Assault Bike for max calories -Then- “tabata” airsquats **partner holds bottom position of squat while partner squats -Then- 3 minute row for max meters -Then- “tabata” Sit ups **partner holds double KB’s in front rack -Then- 3 minute Assault bike for max calories ~tabata is 20 sec. …

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