WOD

3/1/17

Strength: Strict press 6×3 Work to heavy triple Working sets starting at 55-60% Accessory Strict pull ups 5×5 (weighted if possible) *Super set Metcon: AMRAP 12 min 15 Dead lift (185/125) 12 Bar facing burpee 9 Strict HSPU (15 standard push ups)
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2/28/17 Comp

Competition Class Strength: Snatch from blocks Working sets start at 50% 6×3 work to a heavy triple Metcon: 4 rounds of 10 OHS (155/105) 5 M-up (10 ring dips) Rest 1 min 4 rounds 15 cal Row 15 T2B Finisher 50 double unders 15 Ring dip (only if you did m-up in the metcon) 20 GHD 3
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2/28/17

Strength: Snatch from blocks Working sets start at 50% 6×3 work to a heavy triple Metcon: 4 rounds of 10 OHS (135/95) 5 M-up (10 ring dips) Rest 1 min 4 rounds 15 cal Row 15 T2B Core: 3x 1 min weighted plank
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2/27/17

🎁🎉Happy Birthday Dulce!!!! 🎉🎁 She has requested this workout… so BLAME HER!! Strength: 5 Front Squats@65-70% Every :90 for 15min Metcon “Fran ASSAULT!” 21-15-9 Thruster (95/65) Pull up Cal AIR BIKE Core: 75 Russian twists 50 abmats 25
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2/25/17

All I have to say is WOW!!! I’m completely blown away and humbled by the start of our 2017 Open! We have never had this many people sign up, we have never had such an amazing energy and turn out! I’m so pumped for the rest of these 5 weeks!! You all are AMAZING!!! FREE SAT
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2/24/17

Regular morning class times 5am, 9am, 10am 🌟Friday night lights 🌟 Heats will start around 4:30 until 7:30/8ish Come in and get warmed up and sign up for a heat time!!!!!!! LETS DO THIS!!!!! 💪🏼💪🏼💪🏼💪🏼Ὂ
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2/23/17

🌟Remember The Open Announcement at 5pm! Join us to watch it live!!!!! Earn points for your team!!🌟 ⚡️Last day to sign up to be on a team!!!! ⚡️ *Note* There will be not Thursday Competiton Class programming during the open. This will be programmed as a relatively light
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2/22/17

Strength: Bench Press 5-5-3-3-1-1-1 Work to a heavy single Metcon AMRAP 16 min 400 m run 15 hspu (25 push ups) 10 DB step ups (50/35)(24/20) Core: 50 barbell wipers
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2/21/17 Comp

Competition Class Barbell: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50 T2B 40 wall balls (20/14) 30 power cleans (135/95) 20 m-ups Finisher EMOM 15 min Even: 12 6in target burpees Odd: 7 ring dips (weighted If necessary) Core: E
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