WOD

WOD for 4.22.19Today's Coaches Johnny - 5:30. 6:30, 8 Grant - 9:30 Phil - 11:30, All PMWarm-upWarm-upBike .7 miles 10x Pass Throughs Dislocates Lat Stretch Samson Lunge Prone Raise with PVC Scap Push-Ups Scap Pull-Ups BurpeesWorkout Of The DayShoulder Press (5 x 5 @ 77.5%)Metcon (AMRAP - Reps)3 x ARMAP x 5 10 Lateral Burpees Over The...

WOD for 4.19.19Johnny - 5:30, 6:30, 8 Grant - 9:30, 11:30 Amy - All PMWarm-upMetconMobility: Couch Stretch Warm-Up A mountain of burpees :10 Burpess/:50 rest :20 Burpess/:40 rest :30 Burpees/:30 rest :40 Burpees/:20 rest :50 Burpees/:10 restWorkout Of The DayFront Squat (5 x 1 @ 80%)Metcon (Time)21-15-9 Alt Single DB Snatch Double DB...

WOD for 4.18.19Johnny - 5:60, 6:30, 8 Grant - 9:30, 11:30 Phil - All PMWarm-upWarm-upMobility: Start in quadraped 5x Cat cow 5x worlds greatest stretch(r) 5x hip to hammy (r) Back to Quadraped 5x Cat cow 5x worlds greatest stretch(l) 5x hip to hammy (l) 10x up to down dog Core: 5 Sets 5 Front Lever Pull Downs :20...

WOD for 4.17.19Phil - All AM Classes Johnny - All PM ClassesWarm-upMetconMobility: 3 x 1 Arm Hang From The Pull-Up Bar for 5 breaths (each side) Warm-Up 2 Rounds of 10x of each Pass Throughs Samson Lunge Prone Raises w/PVC IYT's (no weight) Air SquatsWorkout Of The DayDeadlift (5 x 1 @ 80%...

WOD for 4.16.19Phil - All AM Kelly - All PMWarm-upWarm-upMobility: Banded Hip Flexion Warm-Up Row 1k/Prep lift with empty bar before workout Core 3 x 10 Strict Toes To Bar 3 x :30 L-Sit HoldWorkout Of The DayMetcon (Time)For Time 500m Row 10 Clean & Jerks 500m Row 10 Clean & Jerks 500m Row 10 Cleans...

WOD 4.15.19Coaches Johnny - 5:30. 6:30, 8 Grant - 9:30, 11:30 Phil - All PMWarm-upWarm-upMobility: Banded Overhead Distraction Warm-Up 3 Rounds Bike 50 Cal 100m (35 MPH sign) Waiters Walk -- 25m on each hangWorkout Of The DayShoulder Press (5 x 1 @ 80%)Metcon (Time)3 Rounds For Time 15/12 Cal assault bike 10 burpee...

WOD for 4.12.19Today's Coaches Ashley - 5:30, 6:30, 8:00 AM Grant - 9:30, 11:30 AM Amy - 4,5 6 PMWarm-upWarm-upRow 500m 10 Squat Hold with T-spine rotation 10 Samson Lunges 10 Jumping Lunges 10 Band Tear Aparts with Elbows in front rack positionWorkout Of The DayFront Squat (5 x 3 @ 77.5%...

WOD for 4.11.19Todays Coaches Are: Johnny - 5:30, 6:30, 8 Grant - 9:30 Phill - 11:30, All PMWarm-upWarm-upJog 800m EMOM x 4 5 Palloff Presses (each side) EMOM x 4 10 Side Plank with Hip Abduction (each side)Workout Of The DayMetcon (Time)50 Med Ball Pull-Ups for time using the following strcuture In 2:00...

WOD for 4.10.19Todays Coaches Are: Phil - All AM Kelly - All PMWorkout Of The DayMetconIn Teams of 2 Ski 2k for time 10x Sumo Squats Figure Fours Hip Crossovers Worlds Greatest Stretch Jefferson Curls with empty barbellDeadlift (5 x 3 @ 77.5% of 1RM)Metcon (Time)4 Rounds For Time 25 Push Press @ 75/55...