WOD: 2-9-16

Pre WOD:   (A)  Build to 90% of 1RM Deadlift  (B)  Take 90% of (A) and perform 3 sets of: 3 + 3 reps EMOTM for 3 minutes WOD:  3 rounds for time of: 10 Hang Power Cleans (135/95) 5 Wall Climbs 7 [...]

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WOD: 2-8-16

Pre WOD:  In 12 minutes build to: Heavy Squat Snatch WOD:  For time: 21 Overhead Squats (95/65) 15 Cal Row 9 Handstand Push Ups / 3 Wall Climbs 15 Overhead Squats (95/65) 15 Cal Row 15 Handstand [...]

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WOD: 2-7-16

Team (3) WOD: 20 min AMRAP of: 1 Burpee 1 Ground to Overhead (95/65) 1 Pull Up Each person does each exercise 1 time and when they are back to their starting exercise, you add 1 rep The team [...]

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WOD: 2-6-16

Team WOD: Alternating every 30 seconds for time: 100 Wall Balls (20/14) 750M Row 50 Thrusters (75/55) 25 Pull Ups 25 Thrusters 50 Wall Balls (20/14) 75 Pull Ups 1000M Row == Weightlifting [...]

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WOD: 2-5-16

WOD: 15 min AMRAP of: 10 Cal Row 20 Deadlifts (135/95) 20 Cal Row 20 Deadlifts (185/ 135) 30 Cal Row 20 Deadlifts (225/155) 40 Cal Row 20 Deadlifts (275/ 195) 50 Cal Row Deadlift AMRAP (315/ 225) [...]

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WOD: 2-3-16

WOD: EMOTM: Minute 1-4: 8 Hang Power Clean (light) 3 Wall Balls (20/14) Rest 1 minute Minute 6-9: 6 Hang Power Clean (medium) 6 Burpees Rest 1 minute Minute 11-14: 4 Hang Power Clean (heavy) 20 [...]

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WOD: 2-2-16

For everyone who is using the Paleo Challenge sheet, feel free to save it / favorite it / do whatever you need to do.  I will only be posting it periodically.  Also, it has been updated for [...]

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WOD: 1-31-16

Team WOD: For time: 30 Push Ups 30 Deadlifts (225/155) 30 Box Jumps (30/24) 60 Pull Ups 120 Wall Balls (14/10) 240 Double Unders 400M Run with plate (45/25) WOD:  Nutts: 10 Handstand Push Ups 15 [...]

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WOD: 1-30-16

True Form Running Clinic tomorrow From 2 – 4 PM At 31 St. James Avenue!!! Team WOD:  2 rounds for time of: 70 Cal Row 60 Shoulder to Overhead (95/65) 50 Kettlebell Swings (24/16) 40 Toes to [...]

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