WOD

Part 1 Warm up movements Part 2 AMRAP 20 2 rope Climbs, 10 ring dips, 20 Ab mat Sit ups Scale  2 Rope climbs>3 rope... Read More

Part 1 Deadlift 5-4-3-3- building to WOD weight Part 2 To remember all of the people from the helicopter crash including Kobe Byrant and his... Read More

Part 1 Squat Cleans 5-4-3-2 to WOD weight  Part 2 AMRAP 15 10 Squat Cleans, 10 strict HSPU Rx 135/95 L2 115/75 L1 95/65 Scale>kipping... Read More

Part 1: Coaches Choice Mobility Part 2: AMRAP 30 – 50/40 Cal Bike, 50/40 Cal Row, 200 Speed Steps. Can work in any order but... Read More

Part 1: Clean & Jerk Warm-up Part 2: “Open 20.4 Adj” For Time30 Box Jumps 15 Clean-and-Jerks (95/65 lb)30 Box Jumps 15 Clean-and-Jerks (115/80 lb)30... Read More

Part 1: Warm-up/practice Movements Part 2: AMRAP 15 – 10 Curtis P’s, 10 Man Makers, 10 KB Taters. Rx 95/65, 40/30, 53/35. Scale: Lighter Weight... Read More

Part 1: Movement Prep Part 2: 2 rounds of                                 ... Read More

Part 1: Snatch Complex – 1 Snatch Deadlift, 1 Snatch High Pull, 1 Power Snatch, 1 Squats Snatch. Build to a heavy set in 5... Read More

Part 1: Tabata Planks then 4 rounds of 5 T2Rack and 10 Bumper Plate Situps. Rest 90 seconds between Tabata and each round Part 2:... Read More

Part 1: 2 x 1000m Row. Rest 4 min btw Part 2: 4 RFT10 Dbl Kettlebell Thrusters10 Double Kettlebell Box Step-Overs RX 53/35, L2 44/26,... Read More

Part 1: DL & Clean and Jerk Warm-up  Part 2: AMRAP 25 5 Chest-to-Bar Pull-Ups10 Clean and Jerks (135/95)15 DL (135/95)20/16 Cal Bike Scale: C2B... Read More

Part 1: Set-up and Warm-up Part 2: “1776”                                   ... Read More

Part 1: Deadlift Warm-up – 15 min to build to WOD weight. 5×5 rest at least 2 min Part 2: “GARY GEIDEL” AMRAP 105 Deadlifts... Read More

Part 1: Core 3 rounds of 45 sec front plank, 20 sec each side plank rest 90 seconds Part 2: Buy in: 40/30 Cal Bike... Read More

Part 1: EMOM 10 – 3-5 Srict Pullups Part 2: AMRAP 12 – 52 Burpees, 52 Situps, 52 Cal Row Scale: Strict => Band =>... Read More

Part 1: EMO2M – 2 Hang Cleans / 2 Thrusters. Build to about 50% 1RM Clean. Use last weight for WOD Part 2: Part AFrom... Read More

Part 1: Front Squats 5,5,5,5,5 Building to Moderate 5, use 4th or 5th weight for WOD Part 2: Row 2000/1600m for Time, every 2 min... Read More

Part 1: Build to 75-80% DL 1RM in 3 or 4 sets, use this weight for WOD. Part 2: Run 400 metersTNG Deadlift, 5-5-5 repsRun... Read More

Lustgarten/Mike T Keefe Youth Aviation Fund Fundraiser Day    This is our 2nd Annual fundraiser for Mike and pancreatic cancer. We only ask for a... Read More

Part 1: DB Snatch and HSPU Warm-up Part 2: AMRAP 13 – 70 Alternating Dumbbell Snatches, 60 Wallballs, 50/35 Calorie Row,40 Handstand Push-ups. RX 50/35,... Read More