Category Archives: Workouts

WOD: Thursday 02/21

WU: 2min DU practice Stick practice: Backsquat Press Deadlift MOB: to be done while resting b/w sets STRENGTH: 5X5 Backsquat 5X3/5 Press 1×5 Deadlift Optional at end: hip medley or dragon slay

WOD: Wednesday 02/20

WU: 4min Tabata Rows Mountain Climbers 4min: Headstand & crow practice MOB: (4min) shoulders w/ ball SKILL: KB Clean & Jerk Cap WOD:  ”Carnie”: (Annie w/ wall balls)25min OR 3min after 1st finisher 50, 40, 30, 20, 10 DU Sit ups Wall balls *L2= 3x as many singles, do 40, 30, 20, 10 *L1= touch [...]

WOD: Tuesday 02/19

WU: 4 minutes Px Med Ball Tossing/Handling MOB: 4 minutes Shoulders SKILL: 10 minutes Clean & Jerk or variations practice w/ stick, then weight WOD: CFI WOD for time 20 ground to OH (115/75#) 5 rounds/5 reps: 5 burpees 5 sit ups 5 OH squats 20 pull ups Dragon Slay

WOD: Monday 02/18

WU: 2min DU practice Stick practice: Backsquat Press Deadlift MOB: to be done while resting b/w sets STRENGTH: 5X5 Backsquat 5X3/5 Press 1×5 Deadlift Done early= dragon slay

WOD: Thursday 02/14

WU: 2min DU practice Stick Practice: Backsquat Press Deadlift MOB: to be done while resting b/w sets STRENGTH: 5X5 Backsquat 5X3/5 Press 1×5 Deadlift Optional at end: hip medley

WOD: Wednesday 02/13

WU: 2 PK Lot Laps 3×8 of: Tiger Lunge Walks OH squats w/ stick Push Ups Sit Ups MOB: 4 min Heel Cord w/ band or KB/bar SKILL:   Running Light feet & lose lower legs, drive from hips, heart up WOD: “Nancy” 5RFT 400m run 15 OH Squats (95/65) *L1= squat w/ stick, butt [...]

Like US on Facebook
Check-out our Facebook Page!