Monthly Archives: February 2017

WOD – 165.7 –

Durability  Hollow Rock – 3 min AMRAP Skill/Strength Power Clean Work up to a hard set of 5 Reps, which must all be completed within a 45 second window WOD 3 Rounds For Time 15 Power Cleans (135/95) Rx+ 155/105 45 Double Unders (Rx+ 75) 30 Alternating KB Goblet Reverse Lunges (53/35) Rx+ 70/53   […]

WOD – 165.6 –

Durability  Single Leg RDL 2 Sets of 8 Reps per Side – Load with a pair of DBs Skill/Strength Back Squat 2 sets of 5 Hard Reps -Slightly heavier than last Monday WOD 1 Round For Time 100 Wall Ball (20/15) 50 Shoulder to Overhead (95/65) Rx+ 115/75 25 Chest to Bar Pull-Ups (Rx+ 50 […]

OPEN WOD 17.1

If you didn’t get a chance to complete this WOD on Friday…here you go.   If you already completed it and you wise to try again…here you go.   Coach Jeff is going to school everyone on best practices when it comes to the DB Snatch as well as the burpee box jump over.   […]

WOD – 165.5 –

Durability  Hollow Rock – 2 min AMRAP Skill/Strength HSPU practice & scaling WOD 1 Round For Time 50 Toes to Bar 150 Air Squats 25 Kipping Handstand Push-Ups   Great work to everyone who suffered yesterday doing 17.1!!! Very inspirational and impressive

OPEN WOD – 17.1 –

WHOA!!! 1 Arm DB Snatch + Burpee Box Jumps….a lot of them Distilled Rules and Common Questioned Answered 1 Arm DB Snatch 1 – Can I switch hands on the way down from the top of a completed DB Snatch? Yes, so long as you achieved knee, hip and elbow lock out with DB directly […]

WOD – 165.4 –

Durability  Band Pull-Apart – 2 min AMRAP Skill/Strength Warm up & Start WOD 4 Stations – 2 Minutes per Station – 3 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Sled Push (1 Length = 5 Points) Station 3 – Rowing (1 Cal = 1 Point) Station 4 – Rest […]

WOD – 165.3 –

Durability  Roller or Lax Ball to Lats and Upper Back Skill/Strength  Light Running Warm Up WOD 1 Round For Time 100 Double Unders 50 Alternating Reverse Lunges 50 AbMat Sit-Ups 50 KB Swings (53/35) 50 Calorie Row 50 Hang Power Clean (65/45) 500 Meter Jog or MB Walk however heavy you like   Wednesday would certainly be […]

WOD – 165.2 –

Durability  Side Plank – SUPER HEAVY x 35 seconds x 1 set Skill/Strength Deadlift 1 Heavy Set of 5 TnGo Reps WOD 15 min AMRAP 15 Deadlifts (155/105) 12 Push-Ups 9 Chest to Bar Pull-Ups (Rx+ 6 Ring Muscle Ups)   Scores from Monday

WOD – 165.1 –

Durability  Banded Face Pull 1 min AMRAP x1 Skill/Strength Back Squat 3 sets of 5 Reps – 70 to 85% of your 1 RM WOD 21-15-12-9-6 DB Thrusters (45/30) Rx+ 50/35 Burpee Box Jumps (24/20)   Scores from Sunday

WOD – 165.0 –

Durability  Starfish Plank – 30 seconds per side x 2 sets Skill/Strength  Warm up and Begin WOD 20 min AMRAP 5 Chest to Bar Pull-Ups 10 Push-Ups 30 DB Anchored AbMat Sit-Ups