WOW #2

Ok so last week favored the little guys who are great at Cardio and Bodyweight movements. Let’s even up the playing field a little this week. 3:00 Total Time:1:30 Max Calories on the Airdyne 1:30 to establish your Max LOAD Clean and Jerk Your Calories on the Airdyne will be added to your weight lifted so if you don’t think you’re gonna lift a house then make sure you go hard on the Airdyne. You CAN start with your bar loaded with the weight for your first attempt before the workout begins. Congratulations to last weeks...

3 Month Check Up

We are going to do a repeat series this week and next week. This weeks WOD’s are coming from the week of Feb 18th – Feb 23rd. We will check progress from 3 months ago. Next week we will be backing up 3 more months and checking the 6 month progress. If you’re not happy with your results over the next 2 weeks it may be time to really start talking about your nutrition and or the addition of the strength program to your workouts. 10 min AMRAP 12 Box Jumps 9 Slam Ball 20/15 6 Ring...

Strength and Endurance 5/13 – 5/19

Strength WOD’s: This is week 7. It’s gonna get really heavy this week. Next week will bw a back off week and then a week of max load testing before we start into the next Wendler Cycle. Endurance WOD’s: #1. Repeat 800m, recover 3:00, until form/pace deteriorates #2. Repeat 200m, recover 2:00, until form/pace deteriorates #3. 10k @ 85% 10k TT...

Warm Up 5/13 – 5/19

500 m Row @ 6 Damper 10 Scorpion Stretch 50 Mountain Climbers 15 Ab Wheel Roll Outs 10 GHD Sit Ups 15 Back Extensions 25 PVC Pass Throughs 20 Sledge Hammer Swings