Workout of the Day (WOD)

Saturday 5.27.17

Essentials: A. 3 Sets Tempo Ring Pulls x 12-14 reps 51×1 3 Sets Tempo Incline Push Ups x 12-14 reps 51×1 On the 2:30min Mark B. For Time: Sumo Deadlift High Pull x 100 reps *At the top of each min, including the first min, perform 5 Sit Ups* Fitness: A. 3 Sets Weighted Pull

Read More

Friday 5.26.17

Essentials: A. 5 Sets Barbell On Back Step Back Lunge x 5 reps per leg On the 2:30 min Or ADAPT B. 15min AMRAP Wall Ball x 15 reps Back Squat x 20 reps Bear Crawl x 25 meters Fitness: A. 5 Sets Hang Squat Clean + Squat Clean and Jerk 85,87,90,92,95% On the 2:30min

Read More

Thursday 5.25.17

Essentials: A. Teams of 3-4 people 3 Rounds For Total reps Wall Balls x 1min Thruster x 1min Med Ball Clean x 1min Hang Power Clean x 1min Rest 1min B. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 1min Pigeon L x 1min Pinwheel R x 1min Pinwheel L x

Read More

Wednesday 5.24.17

Essentials: A. 7 Sets 3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell On the 2min marks Or ADAPT B. 3 Sets 3min AMRAP Burpee x 15 reps Kettlebell Swing x AMRAP Remaining Time Rest 3min Fitness: A. 7 Sets Squat Snatch x 3@70-80%,

Read More

Tuesday 5.23.17

Essentials: A. 5 Sets Front Squat x 3 reps Build in weight Tempo 51×1 On the 2:30min B. For Time: Run x 1000 meters Single Unders x 100 reps Shoulder to Overhead x 10 reps Fitness: A. 5 Sets Front Squat x 3 reps 87.5% of clean Tempo 51×1 On the 2:30min B. For Time:

Read More

Monday 5.22.17

Essentials: A. 3 Sets Box Dip x 14-16 reps 3 Sets Hang or Kip on Bar x 15-25 sec or 12-14 reps On the 2:30min Or ADAPT B. 5 Rounds For Time: Box Jump x 12 reps Deadlift x 4 reps 87% Fitness: 3 Sets Weighted Dip x 2-4 reps 3 Sets Kip on Ring

Read More

Saturday 5.20.17

We will be Hosting the DIRTY SOUTH competition on Saturday May 20th. All Saturday classes will be canceled.  Please come out to cheer on our members from 9am-1pm. Here is a WOD to do at Home or in the Park. Essentials At Home WOD 20min AMRAP Incline Push Up x 5 reps Burpee x 10

Read More

Friday 5.19.17

We will be Hosting the DIRTY SOUTH competition on Saturday May 20th.  All Saturday classes will be canceled and 7pm on Friday May 19th will be canceled too.  Please come out to cheer on our members from 9am-1pm. Essentials: A. 5 Sets Back Squat 67% x 7 reps On the 2:30min Or ADAPT B. Yearly

Read More

Thursday 5.18.17

Essentials: A. 20min EMOM 1. Tire Flip x 2 reps 2. Slam Ball or Stone Over Shoulder x 5 reps B. Mobility Seated Forward Fold x 2min Seated Straddle x 2min Pretzel R x 2min Pretzel L x 2min Seal x 2min Fitness/Performance: A. 20min EMOM 1. Tire Flip x 2 reps 2. Slam Ball

Read More

Wednesday 5.17.17

Essentials: A. 7 Sets Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB On the 2min Marks Or ADAPT B. 3 Rounds For Time: Run x 400 meters Goblet Squat x 20 reps Fitness: A. 7 Sets Snatch Deadlift + Floating Power Snatch x 4 complexes (singles)

Read More

Tuesday 5.16.17

Essentials: A.12 min EMOM Push Press x 3 reps Build in weight B. 5 Sets each for Time: Row x 12 cal Dumbbell Front Rack Walking Lunge x 10 Dumbbell Shoulder to Overhead x 8 Rest 2min Fitness: A.12 min EMOM Push Press + Push Jerk + Split Jerk x 1 complex Build in weight

Read More

Monday 5.15.17

Essentials: A. 7 Sets Deadlift x 5 reps 75% On the 2min Mark Or ADAPT B. 5 Rounds For Time: Burpee Jumping Pull Ups x 8 Box Dips x 10 Ring Pull x 12 Incline Push Up x 14 Fitness: A. 7 Sets Deadlift x 5 reps 75% On the 2min Mark Or ADAPT B.

Read More

Saturday 5.13.17

Essentials: A. 3 Sets Tempo Ring Pulls x 10-14 reps 51×1 3 Sets Tempo Incline Push Ups x 10-14 reps 51×1 On the 2:30min Mark B. For Time: Run x 600 meters Bar Facing Burpee x 30 reps Ball Slam x 15 reps Fitness: A. 3 Sets Weighted Pull Up x 4-6 reps 3 Sets

Read More