Rowing Some Ladders

The times on the board are not for this workout.

Benchmark Wednesday

Hang Cleans and Push Jerks

Up, Up & Away

Warm-Up
1000m Row
Hip and Quad Banded Mobility

WOD- 12 Minute AMRAP
3 Front Squats- 95/65
3 Pull-Ups
6 Front Squats
6 Pull-Ups
9 Front Squats
9 Pull-Ups

And so on until the 12 minute time cap expires. 12-12, 15-15, etc.

Competition Tomorrow! Its Here

Warm-Up- 3 Rds
50 Double Unders
10 Squats
10 Jump Lunges

WOD- 1 Rd for Time
500m Row
50 Wall Ball
400M Row
40 Wall Ball
300m Row
30 Wall Ball
200M Row
20 Wall Ball
100M Row
10 Wall Ball


WHITE BOARD IS YOUR CASH OUT. HAVE FUN!

Box Tour and WOD Demo Day!

Pre-Game
JYD (Junk Yard Dog)
PVC Mobility
2 Minute Hand Release Push-Up Test (max push-ups in 2 minutes)

WOD- 5- 3 Min Rounds
3 Burpees
6 KBS 53/35#
9 Squats

Perform as many rounds as possible of the 3-6-9 scheme in 3 minutes. At the end of the 3 minutes you receive a 1 minute break and repeat. 5 rounds total.

Benchmark Wednesday

75/55# Rx weights

How Them Shoulders?

Don't Worry...There's A Kicker

Happy Friday

New Rowers Are In

Benchmark Wednesday

Pre-Game
Establish 1 Rep Max Push Press

WOD- Roy- 5Rds
15 Deadlifts- 225/155
20 Box Jumps
25 Pull-Ups

Cash-Out
Lacrosse Ball Mobility

Double Unders To Heaven

Triple Threat

Pre-Game
Accumulate 30 HSPU. Any variation

WOD- 5 Rds
10 Thrusters- 115/75#
10 Wall Ball- 20/14#
10 Burpees

Cash-Out
3X15 of GHD Hip Ext

Sorry for Lack of Posts

Friday we had an awkward point scaling WOD we never posted. Saturday we hosted a Garage Games Judges Cert and didn't have a morning Team WOD. Back on schedule Monday. Sorry for those of you who check in.

Make Something Easy, Suck!

Benchmark Wednesday

New Style Wall Ball

Snatch Away

2 Competition WOD's

Muscle Ups & New Style Ring Rows

Benchmark Wednesday

HSPU's and Ring Push-Ups

Pre-Game
HSPU skill work

WOD- 12 Minute AMRAP
10 Ring Push-Ups
15 Ball Slams- 30/20#
20 OHSL (Overhead Stationary Lunges)- 45/25- every step counts