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Latest WOD

Wednesday 9.20.17

Push Press
(75%/5)2
(80%/3)2

 

Fitness Conditioning
AMRAP 5:
50 Wall Ball (14/10) Buy-In
12 Deadlifts (135/95)
12 Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (155/105)
9 Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (185/135)
6 Burpees

Sport Conditioning
AMRAP 5:
50 Wall Ball (20/14) Buy-In
12 Deadlifts (155/105)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Bar Facing Burpees

Competitor Conditioning *max DL must be at least 400/275
AMRAP 5:
50 Wall Ball (20/14) Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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Latest WOD

Tuesday 9.19.17

Gymnastics Conditioning
Practice T2B with Coach

If you have fantastic Toes to Bar, acumulate 30-48 HSPU

Fitness Conditioning 
Every 3:00 for 7 Rounds:
200 Meter Run
12 K2E or Hanging Knee Raise

Sport Conditioning 
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

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Latest WOD

Monday 9.18.17

Fitness Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Row, 100 Power Cleans (95/65)
150/100 Calorie Row, 80 S2OH (95/65)
150/100 Calorie Row, 60 Front Squats (95/65)
150/100 Calorie Row, 40 Clusters (95/65)

Sport Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Bike, 100 Power Cleans (115/80)
150/100 Calorie Bike, 80 Push Jerks (115/80)
150/100 Calorie Bike, 60 Front Squats (115/80)
150/100 Calorie Bike, 40 Clusters (115/80)

Competitor Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Bike, 100 Power Cleans (135/95)
150/100 Calorie Bike, 80 Push Jerks (135/95)
150/100 Calorie Bike, 60 Front Squats (135/95)
150/100 Calorie Bike, 40 Clusters (135/95)

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Sunday 9.17.17

ACC Only 9-10am

Open Gym 10-12pm

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Latest WOD

Saturday 9.16.17

Fitness Conditioning w/Partner
5 RFT:
20 Ring Rows
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

Sport Conditioning w/Partner
5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

Categories
Latest WOD

Friday 9.15.17

Power Clean + Power Jerk
60%/3
70%/3
(75%/3)2

Fitness Conditioning 
For Time:
400 Meter Run
20 Clusters 75/55
25 Burpees
30 Cal Row

Sport Conditioning 
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

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Latest WOD

Thursday 9.14.17

Front Squat
Work to a Heavy Single

Fitness Conditioning 
AMRAP 15:
100 Single Unders
100’ Walking Lunge
15 Deadlifts (135/95)

Sport Conditioning 
AMRAP 15:
60 Double Unders
150’ Walking Lunge
15 Deadlifts (185/135)

Categories
Latest WOD

Wednesday 9.13.17

Push Press
(70%/5)3
(75%/5)2

Fitness Conditioning
4 Rounds:
10 Heavy Slam Balls
10 Burpees

Sport Conditioning
5 Rounds:
2 Rope Climbs
10 Target Burpees 6″ above reach

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Latest WOD

Tuesday 9.12.17

Fitness Conditioning 
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Row
Max Power Snatches (65/45)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Row
Max Power Snatches (75/55)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Row
Max Power Snatches (95/65)

Sport Conditioning 
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Assault Bike
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Assault Bike
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Assault Bike
Max Power Snatches (115/80)

Categories
Latest WOD

Monday 9.11.17

Back Squat
Work to a Heavy Single

Fitness Conditioning
AMRAP 18:
30 Thrusters
30 Box Jumps or Step Ups (24/20)
18/12 Calorie Bike
30 K2E or Hanging Knee Raise

Sport Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar