31 May 2016

May 31, 2016 | W.O.D.

5/31/2016 -Warmup 400M jog 3 slow rounds 15 PVC OHS 15 band pull aparts -Mobility 1 min lats 1 min Calves 1 min banded shoulders -Conditioning For time 21-15-9 Calorie row Power snatches 95/65 Rest 5 mins 21-15-9 SDHP 95/65 Double unders...

30 May 2016

May 30, 2016 | W.O.D.

-Warmup 400M row 21-15-9 Plate ground to oh 25/10 Jumping lunges -Mobility 1 min butterfly (groin) 1 min hamstrings 1 min benched shoulders -Conditioning “Murph” For time 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run * may break up the reps...

29 May 2016

May 29, 2016 | W.O.D.

Memorial Day Hours: 11:00-12:00 Class 12:00-1:00 Class

28 May 2016

May 28, 2016 | W.O.D.

5/28/2016 -Warmup 400M jog 3 slow rounds 10 kb SDHP 53/35 10 pvc OHS -Mobility 1 min hamstrings 1 min benched shoulders -Partner Conditioning For time 100′ tire flip 50 box jumps 24″/20″ 100′ tire flip 50 Burpees 100′ tire flip 50 push...

27 May 2016

May 27, 2016 | W.O.D.

5/27/2016 -Warmup 400m row 3 slow rounds 10 empty bar thrusters 45/35 5 pullups -Mobility 1 min chest 1 min pigeon -Conditioning “The Chief” 3 min AMRAP X5 rest 1 min between amraps (total 19 mins) 3 power cleans 135/95 6 pushups 9 air squats -Max Out...