WOD

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...

WOD for 4.9.19Todays Coaches Are: Phil - All AM Classes Johnny - All PM ClassesWorkout Of The DayWarm-upJog 800m EMOM x 4 5 Palloff Presses (each side) EMOM x 4 10 Side Plank with Hip Abduction (each side)Metcon (Time)50 Med Ball Pull-Ups for time using the following strcuture In 2:00 complete 200m Med...

WOD for 4.8.19Today's Coaches: Johnny - 5:30, 6:30, 8 AM Grant - 9:30 AM Phil - 11:30, All PM ClassesWorkout Of The DayWarm-upThe 5 Way Shoulder Distraction "PhilMOM" EMOM x 5 10/7 Cal Bike 25 Two-count MT ClimbersShoulder Press (5 x 3 @ 77.5% of your 1RM) (AMRAP - Rounds and Reps)AMRAP...