WOD – Fitness – 19th December 2016

A. Three sets of: Bulgarian Split Squat x 8 reps each leg @ 3111 Rest [...]

19
Dec
WOD – Fitness – 14th December 2016

Five rounds for time of: 30 Kettlebell Swings 20 Goblet Squats 15 Push-Ups [...]

14
Dec
WOD – Fitness – 7th December 2016

A. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Supine [...]

07
Dec
WOD – Fitness – 5th December 2016

A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been [...]

06
Dec
WOD – Performance – 5th December 2016

A. Four sets of: Deadlift x 4-6 reps Rest 2 minutes Dumbbell Shoulder Press x [...]

05
Dec
WOD – Performance – 2nd December 2016

A. For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the [...]

02
Dec
WOD – Performance – 1st December 2016

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk B. In teams [...]

01
Dec
WOD – Fitness – 29th November 2016

A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 60 seconds [...]

29
Nov
Black Friday Performance WOD – 25th November 2016

A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk B. For [...]

25
Nov
WOD – Fitness – 24th November 2016

A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 30X0 Rest 45 seconds [...]

24
Nov