WOD Archive

Dec05

Wednesday, 12.05.18 - Strength + WOD

Categories // strength

STRENGTH:
10 min EMOM: Complex: 1 Power Clean - 1 Hang Power Clean - 1 Hang Squat Clean - 1 Squat Clean

WOD:
13-11-9-7-5

Strict Pull Ups
*30 Unbroken WB after each set

Dec04

Tuesday, 12.04.18 - WOD

WOD:
15 min AMRAP:
18 Burpee Box Jump Over (20/24)
15 Double Arm DB Squat (35/50)
12 Double Arm DB Snatch (35/50)

Dec03

Monday, 12.03.18 - WOD

WOD:
For Time:
Rx:
15-12-9
Thrusters (75/115)
C2B

Comp:
15-12-9
Thrusters (95/135)
Ring MU

Nov30

Friday, 11.30.18 - Strength + WOD

Categories // strength

STRENGTH:
OHS 2-2-2-2
10 min EMOM: 2 re-grip Power Snatch

WOD:
4 min Max Rep:
Devils Press (35/50)

Nov29

Thursday, 11.29.18 - WOD

WOD:
For Time:
21-15-9 Hang Squat Clean (65/95)

*after each round:
20 Pull-ups
50 DU

Nov28

Wednesday, 11.28.18 - Strength + WOD

Categories // strength

STRENGTH:
Push Jerk Triples

WOD:
3 Rounds on a running clock:
2:00 minute Max Rep HSPU
2:00 minute Max Cal Row
2:00 minute Rest

Nov27

Tuesday, 11.27.18 - Strength + WOD

Categories // strength

WOD:
13 min AMRAP:
35 Wall Balls (14/20, 9/10')
15 Bar Facing Over Burpee

STRENGTH:
Back Squat 5-5-5-5
*25 Ab Mat Sit Ups after each set

Nov26

Monday, 11.26.18 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift Triples

WOD:
9 min AMRAP:
3/3/3, 6/6/6, 9/9/9...
Sumo DL High Pull (65/95)
T2B
Strict Press (65/95)

Nov23

Friday, 11.23.18 -Post Turkey Burn! One class ONLY at 10 AM - We WILL have Childcare for this WOD!

Categories // hero

HERO WOD: Hotshots 19

6 RFT:
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pullups
400m Run
-----------------------------
Nineteen firefighters - members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

For Hotshots 19, every number has important significance:
6 Rounds is for the month of June
30 Squats for the 30th of June
19 Power Cleans is one for every Hotshot Firefighter who died.
7 Pull ups because Fire Station 7 was their station.
400m Run because the fire turned its course back on the team at around 4pm on that day.

Nov22

Thursday, 11.22.18 - HAPPY THANKSGIVING EVERYONE!

Gym is Closed!
At Home WOD:
Go for a 30 min Run - Keep moving and enjoy the fresh air!

For an added element of fun, complete it on a track and add this in:
Every 5 min complete:
15 Push-ups
15 V-ups

**Do this at the 30 min mark as well, so the WOD is done once you complete your last set of Push Ups and V-Ups
**You will end up doing 6 sets of the push ups and V-ups

Nov21

Wednesday, 11.21.18 - WOD

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
8 Burpee Ring MU
8 Squat Snatch (Rx: 65/95, Comp: 105/155)

Nov20

Tuesday, 11.20.18 - Strength + WOD

Categories // strength

WOD:
7 min AMRAP:
20 DB Push Press (35/50)
40 DU

Post WOD: 10-8-6-4 Bench Press

Nov19

Monday, 11.19.18 - WOD

WOD:
i1uvit Total:
1 Rep Max Power Clean
1 Rep Max Front Squat
1 Rep Max Push Press

Nov16

Friday, 11.16.18 - WOD

WOD:
Tabata Push Jerk (65/95)

Rest 3 minutes

Tabata T2B

Rest 3 minutes

Tabata Split Squat Jumps

Rest 3 minutes

Tabata Hang Power Snatch (65/95)

Nov15

Thursday, 11.15.18 - Strength + WOD

Categories // strength

STRENGTH:
DL: 10-8-6-4-2

WOD:
7 min Max Rep Bar Facing Over Burpees
*At the top every min: (10 DL 95/135)

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