Squat Rockin’ Beats

Strength: 3 x 4 banded pull ups – 5 seconds up, 5 seconds down. For future reference: Remember where and how your band was placed as well as it's colour. WOD: Squat Rockin' Beats 4 rounds for time 20 Back Squat 115/75 20 Call Row 20 Hollow Rocks 20 Box Jumps 24/20

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HOPE

Well it's just 3 days til "Monday Murph" people and I hope you're all planning on showing up... Remember, If you are new to or have never done Murph, there will be a whole host of scaling options available. Don't be Scared! It's totally doable and we know that you can attack this WOD and … Continue reading HOPE

Jeanette

Strength: Deficit Dead Lift 3x10 @ 50% 1rm WOD: Jeanette with a 15 min clock 0:00 - 3:00  400 m Row ME Squat Clean 95/65 3:00 - 4:00 Rest 4:00 - 7:00 400m Row ME Box Jumps 20" 7:00 - 8:00 Rest 8:00 - 11:00 400m Row ME DUs 11:00 - 12:00 Rest 12:00 - … Continue reading Jeanette

Sexy WOD

Strength: 3 x 1 minute Handstand Holds WOD: Sexy For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell