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WOD, Feb 21st

Warm-Up (6 Min): 200m Run or Row Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Banded Pass Through + Press 5 Empty Barbell Hang Power Clean 5 Empty Barbell Strict Press 5 Empty Barbell Push Press 5 Empty Barbell Push Jerk 5 Empty...
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WOD, Feb 20th

Warm-Up 20 MIN TOTAL: (8 Min): 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 Med Ball Deadlifts EMOM Prep (12 Min): Deadlift 1 set x 5 @ 50% 2 set x 3 @ 55% 1...
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WOD, Feb 19th

Warm-Up (8 Min:) 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Iron Cross 10 Scorpions 10 Glute Raises 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 5 Squat Jumps 20 DU or ATTEMPTS Strength Work Pause Back Squats (25 MIN): *6 sets x 3...
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WOD, Feb 18th

Warm-Up (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Banded Pass Throughs + Press 5 Blackburn-Updog Flow 5 Empty Barbell High Hang Power Clean 5 Empty Barbell Front Squats 5 Empty Barbell Low...
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WOD, Feb 17th

Warm-Up (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Reverse Lunges 10 Iron Cross 10 Scorpions 10 Thread The Needle Rotations (5 Right / 5 Left) 10 Blackburn-Updog Flow 10 Banded Pass Through + Press Strength Work BENCH PRESS –...
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WOD, February 15th

Warm-Up (10 Min): 200m Run or Row Toe Touches Russian Kicks 10 Iron Cross 10 Scorpions 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 5 PVC High Hang Snatch 5 PVC Low Hang Snatch 5 Banded Pass Through + Press 5 Blackburn-Updog Flow 20 DU or Singles WOD PREP (10 MIN):...
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WOD, Feb 14th

Warm-Up (10 Min): 200m Run or Row Toe Touches Russian Kicks Bear Crawls 10 Deep Squats (Holding onto rack) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Thread The Needle Rotations (5 Right / 5 Left) 10 Banded Pass Through + Press 5 Empty Barbell Strict Press 5 Empty Barbell...
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WOD, Jan 13th

Warm-Up (10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto rack) 5 Blackburn-Updog Flow 10 PVC Good Mornings 10 PVC Pass Throughs 5 PVC High Hang Snatch (Dip to pockets) 5 PVC OHS 5 PVC Low Hang Snatch (Above the knee)...
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WOD, Feb 12th

Warm-Up (14 MIN TOTAL): 6 Min: 200m Run or Row Walking Lunges Toe Touches Russian Kicks Bear Crawls 10 Iron Cross 10 Scorpions 10 Bootstrappers 8 Min: Warm up front squats and back squats for EMOM. *Athletes can start the EMOM between 60 – 75% of FS Strength Work On a 20...
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WOD, Feb 11th

Warm-Up (8 MIN): 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Thread The Needle Rotations (5 Right / 5 Left) 5 Blackburn-Updog Flow 5 Banded Pass Through + Press 20 DU or Singles Strength Work Curtis Ps...
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