Menu

WOD

WOD

Training for Tuesday, May 23rd

Strength Skill Deadlift Density Training 50 Reps for Quality Weight should be no more than 80% of one your 1RM.  It should take between 3:00 – 6:00 to complete the

0 Comments
Read Full

Training for Monday, May 22nd

Workout 1 Death By Wall Balls 20/14 *RX/Scale begins at 5 reps *Comp begins at 10 reps Workout 2 For Time 50 KB Snatches 44/25 1:00 rest 50 Toes to

0 Comments
Read Full

Training for Saturday, May 20th

7:30 West Side Comp is on!  Workouts at the bottom. Every Saturday at 9:00 is Community Class! Workout of the Day With a Partner 50-40-30-20-10 Deadlifts 155/105 KB Snatches 35/25

0 Comments
Read Full

Training for Friday, May 19th

Workout 1 “Grace” For Time 30 Clean and Jerks 135/95 Workout 2 2-Mile Run (4 Laps of Big Block) *Rowers 3600m Cool Down Static Calf Stretches and Lacrosse Ball on

0 Comments
Read Full

Training for Thursday, May 18th

Strength/Skill Bench Press + Push Ups 5 Tempo Bench Press (32!1) + 5-15 Push Ups Climb in weight as able over 16:00 Workout of the Day 10:00 AMRAP 5 Strict

0 Comments
Read Full

Training for Wednesday, May 17th

Strength/Skill Back Squats Sets of 12, Climbing as able for 15:00 Workout of the Day 15:00 Rotating EMOM 1 – 15/12 Calorie Row (Comp 18/15) 2 – 20 Hollow Rocks

0 Comments
Read Full

Training for Tuesday, May 16th

Strength/Skill Handstand Walking and Progressions Every 2:00 for 6 Rounds practicing a HS Walk, Wall-Facing HS Shoulder taps, or holding yourself upside down Workout of the Day 10 Complexes for

0 Comments
Read Full

Training for Monday, May 15th

Strength/Skill Alternating Split Jerks 30 Reps for Quality Find a weight that forces you to focus on stability and footwork, not on strength. Workout of the Day 20:00 AMRAP 8

0 Comments
Read Full

Training for Friday, May 13th

7:30 West Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day Teams of 2 25:00 AMRAP 100 DB Snatches 50/35 100

0 Comments
Read Full

Training for Friday, May 12th

Strength/Skill Find Max Unbroken Pull Ups Workout of the Day 4 RFT 10 Pistol Squats 15 Burpees (Comp to 6” Target) 20 Push Press 75/55 (95/65) 1:00 rest *your scored

0 Comments
Read Full