WOD: Tuesday, September 24th, 2019

Warm-up: Group Dynamic     Group Jog – 3 Laps Squat to stand – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Squats Cleans (ascending weights) 5 Tempo KB Goblet Squats (16k/12k)… Read more »

WOD: Monday, September 23rd, 2019

Warm-up: Group Dynamic                       2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max… Read more »

WOD: Sunday, September 22nd, 2019

Warm-up: Group Dynamic     Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 5 Sumo Deadlift High Pulls (ascending weights) :15s Hollow Hold ——————————————————————————————————–… Read more »

WOD: Saturday, September 21st, 2019

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10 Min Cap) Run the stairs 3 Thrusters (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows *Build… Read more »

WOD: Friday, September 20th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »

WOD: Thursday, September 19th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 sides ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

WOD: Wednesday, September 18th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes) 5 Sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »

WOD: Tuesday, September 17th, 2019

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 5 Shoulder to Overhead (ascending weights) 5 Plyo Push Ups… Read more »

WOD: Monday, September 16th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 5 Reps @65-70% of one rep max ——————————————————————————————————– Workout: CrossFit Open Workout… Read more »