1. APRIL 5TH WOD

    4.5.2018 Performance P:A: Low Hang PC below knee + Hang PC above knee (72.5%@1+2x3) rest as needed P:B: HPC Above knee+Mid hang PC (72.5%@2+2x4) Hang Power Clean Above the knee + Mid Hang Power Clean rest as needed P:C: Metcon (Time) For time 21-15-9 Dl 275/205 T2b Then 10 ring mus Fitness F:A: Hang…Read More

  2. APRIL 4TH WOD

    4.4.2018 Performance P:A: Push jerk + split jerk (85%x1+1x4, 90%1+1x4) rest as needed P:B: Front Squat (@20X1; 85%x3x5(reps)) P:C: Metcon (2 Rounds for calories) 70 secs ab; x2; rest 7 Mins between sets P:D: Strict Toes-To-Bar (3x15) rest as needed Fitness F:A: Push Press + Push Jerk (20 min e2mom; …Read More

  3. APRIL 3RD WOD

    4.3.2018 Performance P:A: Hang snatch below knees+High hang snatch (65% x 3+3x6) rest as needed P:B: Metcon (AMRAP - Rounds and Reps) 20 min amrap 300m run 25’ single arm kb oh walking lunge 53/35 20 alt kb snatch 53/35 15 ghdsu 50 unbroken dus P:C: CS Iron Scap (Weight) Fitness F:A: Low hang snat…Read More

  4. APRIL 2ND WOD

    4.2.2018 Performance P:A: Clean and Jerk (Take 15-20mins to find a daily 1RM) once you find it take 90% and every 2 mins for 10 mins perform 1 rep at that weight P:B: Metcon (Time) For time 12 Ring mus 15 HPC 185/125 18 burpees 21 Hspu P:C: Weighted Ring Dips (@20X1; 4-6x4) rest as needed Fitness F:…Read More

  5. MARCH 31ST WOD

    3.31.2018 No Yoga on Sunday! Performance P:A: CS Activation Crossover Symmetry - Activation P:B: Metcon (Time) For time w/a partner complete 400’ hs walk 300 dus 200 Push ups 100 Cal Ab 50 ring mus Fitness/Wellness F/W:A: CS Activation Crossover Symmetry - Activation F/W:B: Metcon (Time) For time …Read More

  6. MARCH 30TH WOD

    3.30.2018 Performance P:A: Snatch (5-3-1-5-3-1) 5-3-1-5-3-1; load 70%,80%,90%, 75%,85%,95% respectively; perform a set every 3 mins P:B: Isabel (Time) For Time: 30 Snatches, 135# / 95# P:C: CS Iron Scap (Weight) Fitness F:A: Snatch (3-3-3-3-2-2-2) build to a tough double; rest as needed B: Metcon (3…Read More

  7. MARCH 29TH WOD

    3.29.2018 Performance P:A: Power Clean + Hang PC Below Knee (70%@1+2x3) Power clean+Hang PC Below knee rest as needed P:B: HPC below knee+Mid hang PC ( 70%@2+2x4) Hang Power Clean Below the knee + Mid Hang Power Clean rest as needed P:C: Metcon (AMRAP - Rounds and Reps) 12 min amrap 18 ghdsu 12 HPC …Read More

  8. MARCH 28TH WOD

    3.28.2018 Performance P:A: Jerk (Find a daily 1 rm in 12 mins; then 1x3@90% of max) then perform 1(rep)x3@90% of daily 1 Rm P:B: Front Squat (@20X1; 80%x3x5) P:C: Metcon (2 Rounds for calories) 1 min ab; x2 rest 7 Mins between sets P:D: Strict Toes-To-Bar (3x15) rest as needed Fitness F:A: Push Jerk…Read More

  9. MARCH 27TH WOD

    3.27.2018 Performance P:A: Snatch+Hang Snatch (60% x 3+3x6) rest as needed P:B: Metcon (Time) For time 50 wall balls 30/20 40 t2b 30 snatches 115/80 20 burpees 10 db Curtis p’s P:C: CS Iron Scap (Weight) Fitness F:A: Snatch + OHS (3+3x8) Snatch + Overhead Squats build to a challenging set; rest as…Read More

  10. MARCH 26TH WOD

    3.26.2018 Performance P:A: Clean and Jerk (85% 1+1 x10) rest as needed P:B: Metcon (Time) 3 Rounds For Time 12 HPC 185/125 15 HSPU 200m run P:C: CS - Recovery (No Measure) Crossover Symmetry - Recovery P:D: Skull Crushers (@30X1; 4x10) rest as needed Fitness F:A: Clean + Hang Clean (10 min emom; Cle…Read More