WODs

  AMRAP In 14 Mins Of:   15 Snatches (75/55) 15 Box Jumps (24/20) (Can Cycle Top Only)    

  Clean + Jerk MAX:   1,1,1,1,1,1,1.   –Then–   For Time:   RX: 75 Kipping Pull-Ups S: 100 Box DH Pull-Ups Or Ring Rows   *Any Athlete That Completes 75 UNBROKEN Kipping Pull-Ups Gets ___________________________ Teens WOD:   EMOTM,… Read more »

  E2MOTM, For 30 Mins, Complete:   4 Deadlifts (205/145) 5 Bar-Hop Burpees 6 Rocker Push-Ups   *Clean + Jerk For MAX On Thursday So Plan The Rest Of Your Week Around What You Want To Focus On Most. __________________________… Read more »

  5 Rounds For Time Of:   300m Run (To Barber Shop) 1 Bear Complex (75/55)   Bear Complex Sequence: Power Clean Front Squat Push Press Back Squat Push Press   *This Sequence Must Be Done 7 Times In A… Read more »

  AMRAP In 14 Mins Of:   15 Power Cleans (95/65) 15 Box Jumps (Can Cycle Bottom Only)   *Goal For This WOD Should Be To Cycle Through As Many Clean As Possible Without Dropping The Bar. On The Box… Read more »

  *Please Note Today’s Time Change For The WOD**   1100 HLCLV:   “Mt. Olympus”   For Time:   10 Clean + Jerks (185/135) 15 Squat Cleans (155/105) 15 Power-Jerks (155/105) 10 Squat Snatches (135/95) ______________________________ 1300 (1pm) WOD (Teens… Read more »

  0930 Warrior Program:   For Time: 25 Squat Clean Thrusters (75/55) 25 O/H Squats (75/55) 25 Elevated Push-Ups (20”) 25 Pull-Ups 25 Box Jumps (30/24) 50 Burpees 25 Box Jumps 25 Pull-Ups 25 Elevated Push-Ups 25 O/H Squats 25… Read more »

  THERE WILL BE A 0930 and 1030 CLASS TODAY!   “ISABEL Gets LOW!” (This WOD Will Go On The Board!)   For Time:   30 Squat Snatches (135/95)   *A Power Snatch To O/H Squat Is Acceptable But Not… Read more »

  Barbell Clean Workshop   S: Work on Clean form and technique   RX: 2,2,2,2,2,2,2,2.   *Athlete will receive the bar either in the squat or power position, come to a full standing, maintain control of the barbell back down… Read more »

  AMRAP In 15 Mins Of:   5 O/H Squats (95/65) 5 Strict Toes-To-Bar (No Kip Or Swing) 5 BB O/H Lunges (Each Leg) (95/65) 5 Sit-Ups _____________________________ CF KIDS   3-6 yrs:   Group 400m Run Sit-Ups Supermans Leg… Read more »