Thu WOD 2/18/16

5:00am, Noon, 5:30pm Strength Front Squats Work to a HEAVY Single, then; 3 Sets x 1 Rep @ 90% of HEAVY   WOD 50 Calorie Row 50 GHD’s 50 Wall Balls (20/14) 50 Deadlifts (155/110) 50 Ring Dips 50 Pistols (25/each) 50 Calorie Row 6:30pm – KB WOD – Coach Meg EMOM 7 Wall Balls…

Thu WOD 2/11/16

5:30am, Noon, 5:30pm Strength Hang Clean & Jerk Work to a HEAVY Triple   WOD 4 Rounds for Time: 5 Power Cleans (225/135) 15 T2B 2 Rope Climbs   6:30pm – KB WOD – Coach Meg Partner WOD 50 Reps of each *Partners MUST complete all reps together* Axle Bar Front Rack Lunge KB Swings…

Thu WOD 2/4/16

5:30am, Noon, 5:30pm Strength Deadlifts 4 Sets x 2 Reps @ 80-85% of Max WOD 15 Minute AMRAP: 15 Box Jump Overs (24/20) 10 Alt. DB Snatches 5 Bar Muscle-ups 6:30pm – KB WOD – Coach Meg 2 Rounds for Time: 4 Minute AMRAP: 10 Double KB Swings 50 Double-Unders 800m Run 7:30pm – MoYo…

Thu WOD 1/28/16

5:30am, Noon, 5:30pm Strength Back Squats 5 Sets x 3 Reps As HEAVY as Possible   WOD 15 Minute AMRAP Ascending Ladder: 1 C2B 1 T2B 1 Box Jump Over *Ascending by 1*   6:30pm – KB WOD – Coach Meg 15 Minute AMRAP: 10 Bulgarian Split Squats 5 Step-Ups *5 Burpees at the top…