WOD: Sunday, July 21st, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -Then in remaining time AMRAP of:  Intv1: 8 Hang Squat Cleans (95/65)  Intv2: 6 Hang Squat Cleans (105/75)  Intv3: 4… Read more »

SKILLS AND BENCHMARKS (JULY 20TH, 2024)

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups (Kipping and/or butterfly) 20 – 25 Minutes of: ——————————————————————————————————– Skill EMOM/Wod Prep: EMOM x 10 Minutes  ——————————————————————————————————– Benchmark WOD: “FRAN”  21 – 15 – 9  *Barbell should be done in 3-5 sets… Read more »

WOD: Saturday, July 20th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *RX+: 30 Shoulder to Overhead (135/95)  *CRX: 30 Shoulder to Overhead (185/115)  ——————————————————————————————————– Cardio Option: For Time (30 Min Cap)  *DB is 30… Read more »

WOD: Friday, July 19th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Barbell can come from the floor or from the rack  *All 3 Reps must be done unbroken each round  *Athletes choice on starting weight and weight increases ——————————————————————————————————– Workout:… Read more »

WOD: Thursday, July 18th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: (135/95) / (155/105) / (185/115)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core:… Read more »

WOD: Wednesday, July 17th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Athletes choice on starting weight and weight increases *Can be drop singles OR touch n’ go reps  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *RX+: 10… Read more »

WOD: Tuesday, July 16th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)  *RX+: 3 Squat Cleans (185/115)  *CRX: 1 Squat Clean (205/125)  *Pick up where you leave off after rest period  *One score –… Read more »

WOD: Monday, July 15th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds *Barbell coming from the floor *Athletes choice on starting weight *All 3 Reps should be done unbroken  ——————————————————————————————————– Workout: Ladder x 16 Minutes  -Then in remaining time ladder of: 2,… Read more »

WOD: Sunday, July 14th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats come from the floor ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 Minutes  ——————————————————————————————————– Cardio… Read more »

WOD: Saturday, July 13th, 2024

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then-  2 Rounds  -Into-  2 Rounds  -Into-  2 Rounds  -Then- *CRX: 8 – 6 – 4 Power Snatches (135/95)  *Single Under Scale: 96 – 72 –… Read more »