Friday, January 13th, 2017
WOD: Level 3: AMRAP 4 Minutes: 30 Double Unders 10 Wallballs (20/14) Level 2: AMRAP 4 Minutes: 30 Double Unders 10 Wallballs Level 1: 90...
Thursday, January 12th, 2017
WOD: 4 Rounds for Time: 24 Minute Time Cap: Level 3: 500 M Row 10 Handstand Pushups 15 Deadlifts (205/135) Level 2: 500 M Row 10 Piked...
Wednesday, January 11th, 2017
Strength: Bench Press 1-1-1-1-1 Increase weight each set. You are looking for your 1RM WOD: For Time: 21-15-9 Level 3: Burpess Toes to...
Tuesday, January 10th, 2017
Skill Work: Rope Climbs 15 Minute max WOD: 15 Minute AMRAP: Level 3: 400M Run or 500M Row 10 Burpee pull ups 8 Overhead Squats (115/75)...
Monday, January 9th, 2017
Strength: Back Squat 1-1-1-1-1 Increase weight each set. You are looking for your 1RM WOD: Level 3: AMRAP 10 Minutes: 30 Double Unders 15...
Friday, December 30th, 2016
WOD: Level 3: 15 Minute AMRAP: 100 M Overhead Plate Carry (45/25) 10 Pullups 10 Burpees 10 Wallballs (20/14) 100 M Kettlebell Farmer...
Thursday, December 29th, 2016
Skill/Strength: A. 3X20 Supermans B. 3X50 Abmat Situps WOD: 10 Minute AMRAP: Level 3: 20 Double Unders 10 Pushups 10 Deadlifts...
Wednesday, December 28th, 2016
WOD: All Levels: 50 Burpees 75 Flutterkicks (4-count) 100 Pushups 150 Situps Inland Valley Strength Strength: Every 2 mins. for 10 mins.:...
Tuesday, December 27th, 2016
Skill/Strength: 5 x (1 + 1) Clean Pull + Hang Clean (hip), heaviest possible *Rest as needed between sets WOD: 3 Rounds for Time: Level...
Monday, December 26th, 2016
Skill/Strength: 5 x 2 Snatch, heaviest possible *Rest as needed between sets WOD: For Time: Level 3: 500 M Row 50' Handstand Walk 400 M...