Category

                      WOD For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   Happy New Year !!

                      Strength  Strict Press 5×5 (Heavy) WOD  For Time: 200m Run before each round of! 21-15-9! Thruster! Toes-To-Bar! (M=115/W=83) Cool Down  

                        Strength  5X5 Back Squat (Heavy) please note the last set of Back Squats is as many as you can.. dig deep. Max Effort Dips – Rings or Strict. WOD  8 rounds 100m sprint 8 kb swings 70/45 5 burpees

                    Strength      Strict Press 5×5 (No dip to initiate movement) Followed by 10x Box Jumps Met-Con  For Time:! Run 200-200-200-200! Wall-Ball 40-30-20-10! (M=20/W=14)  

                    Strength  5×5 Back Squat Followed immediately into with Dip or pull-up practice. We are aiming for proper form here.  Full depth and right elbows. Met-Con  2 Min AMRAP:! KettleBell-Swing! B) 6 Min AMRAP:! 15 Bu

                    Strength Snatch 2/2/2/2/2  , ( Advanced) ( Beginner work on first- pull of the Snatch) WOD “Freddy’s Revenge” 5 Shoulder to Overhead 185/125 10 Burpees

                  Strength  5×3 Deadlift ( heavy approximately 80 – 85%) WOD “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 ( Advanced ) ( Beginner Heavy Kb swing) 6 Pushups 9 Air Squats 1 minute rest

                Strength  Press (Strict) 5 x 3 (Heavy ) WOD AMRAP in 15 Minutes 10 T2B 15 Wallball 200m run

                      Strength Back Squat 5×3 ( heavy ) focus on maintaining a tight trunk throughout the entire movement. Followed immediately into Supine Ring-rows ) stop 1-2 reps before failure. Rest 2-3 Mins WOD 30 Ball S

                      Weightlifting: Clean and Jerk 65%x 2 70%x2 75%x1 80%x1 85%x1 90%x1 proceed to heavy single (2 misses and done) Or Work-up to Heavy Thruster ( Beginners) Conditioning: Conditioning – For time in teams of 2 or