201212 - Sat WODs Team WOD: In Teams of 2, for time 60, 50, 40, 30, 20, 10 Dumbbell Snatch (50/35) 10 Bar MU Individual WOD: Rx: 30, 25, 20, 15, 10...
201211 - “Double-up” (Compare to 181207) Warm up: Cardio Barbell Warm up Dry Run WOD: Rx: 4 Min AMRAP: 70 DU Buy-in 21 Shoulder to O/H (95/65) 7 Burpee Over...
201210 - “Rose” Warm up: Cardio Dynamic Hips Barbell Warm Up Clean Breakdown Skill/Strength: EMOMx8mins 1 Squat Clean + 1 Front Squat WOD: 12min AMRAP...
201209 - “Captain Hinge” Warm up: Cardio Dynamic Posterior Dry Run WOD: E4MOM for 6 Rounds Score is your slowest round Rx: 400M Row 10 Deadlifts (225/155) Scaled:...
201208 - “Cindy” (Compare to 171214, 181204) Warm up: Cardio Dynamic Shoulder/Hips Dry Runs WOD: 20min AMRAP Rx: 5 Pull-ups 10 Push-ups 15 Air Squats...
201207 - “Mental Stability” (Compare to 181203) Warm up: Cardio Dynamic Warm up Barbell Warm up Skill/Strength: Back Squat 5-3-1-5-3-1-5-3-1 70%-75%-80% 73%-78%-83%...
201205 - Sat WODs Partner WOD: In teams of 2 for max Reps In 9:00 2000M Row Max Dumbbell Burpee Over Box (50s/35s) Rest 3:00 In 7:00 1500M Row Max Dumbbell...
201204- "Hole In The Boat" (Compare to 171204, 181130) Warm up: Cardio Dry Runs WOD: For time 30 Thrusters 30 Pull-ups 30 Cal Row Rest 2:00 20 Thrusters 20 Pull-ups...
201203- "Power Pump" Warm up: Cardio Dynamic Hips Barbell Warm up Skill/Strength: 4x8 Front Squat WOD: 6min AMRAP Rx: 10 Hang Power Cleans (135/95) 10 Ring...
201202- "Taking Hits" (Compare to 181128) Warm up: Cardio DU Breakdown/Practice Dry Run WOD: 5x 4min AMRAPs with 4min Rest Between Rx: 30 Dumbbell Snatch...
201201- "Cliffhanger" (Compare to 171207, 181127) Warm up: Cardio Dynamic Warm up Kipping Pull-up Breakdown Skill/Strength: 6x3 Strict Press WOD: For time/20...
201130- Russian Oliburpee Warm up: Cardio Dynamic Posterior Deadlift Breakdown Skill/Strength: 5x5 Dead-stop Deadlift WOD: 3 Rounds for time/7min Cut-off Rx: 20...
201128 - Sat WOD Warm up: Cardio Dynamic Warm up Dry Run WOD: 5 Rounds For Time Rx: 400M Run/500M Row 30 Pull-ups 30 Push-up 30 Sit-ups 30 Air Squats...
201127 - “Deal Buster” *7am and 9am only today!* Warm up: Cardio Dynamic Hips/Shoulders Dry Runs WOD: 6 Rounds for time Rx: 400M Row 6 Hang Dumbbell Clusters...
201126 - “Tryptophan” **9am only today! Happy Thanksgiving!!** (Compare to 141128, 171123, 181122) Warm up: Cardio MOB Barbell Warm up Dry Run WOD:...
201125 - “Quick Fight Gone Bad” Warm up: Cardio Dynamic Warm up Dry Run WOD: 7 Rounds For Max Reps 1min at Each Station Rx: DB Snatch (50/35) Box Jump (24/20") Burpees...
201124 - “Core ’n’ More” Warm up: Cardio Dynamic Hips Barbell Warm up Skill/Strength: Back Squat 5-3-1-5-3-1-5-3-1 70%-75%-80% 73%-78%-83% 76%-81%-86% WOD: 1...
201123 - “Limit to the Push it” (Compare to 171129, 181031) Warm up: Cardio Power Clean Breakdown Skill/Strength: EMOMx 14 Odds- 2 Power Cleans Evens- 3 Dead-stop Strict...
201121 - Saturday WOD Warm up: Cardio WOD: 40, 30, 20, 10 Reps for time Rx: T2B KB Swings (53/35) Wallball Shots Scaled: T2P Air Squats Sport: T2B KB Swings...
201120 - “Ham Sandwich” Warm up: Cardio Dynamic Posterior Dry Run WOD: E2MOMx24 Rx & Sport: 3 Deadlift (275/195) or (75%) 3 Box Jump (30/24”) 6/5 Cal Row Scaled:...
201119 - “Viking Shoulders” Warm up: Cardio Dynamic Shoulders Push-Press Breakdown Skill/Strength: 7x2 Push Press WOD: 4 Rounds For Time/12min Cap Rx: 12 DB Strict...
201118 - “Accessory work” Warm up: Cardio Dynamic Hips Barbell Warm up Skill/Strength: Back Squat 5-3-1-5-3-1-5-3-1 70%-75%-80% 73%-78%-83% 76%-81%-86% WOD: 3...
201117 - “The Over Under, Over… Under” Warm up: Cardio Dry Run WOD: 4 Rounds for time Rx: 20 Pull-ups 50 Double Unders 10 Burpee Over Box 50 Double Unders 2:00 Rest Scaled: 20...
201116 - “Grace” (Compare to 181119) Warm up: Cardio MOB Barbell Warm up Skill/Strength: In 15 minutes build to a 1RM Power Clean + Push Jerk WOD: For...