WOD FOR MARCH 19, 2019

A)

2 sets: (not for time)

3-5 Muscle ups OR 10 Strict pull ups *1 sec pause chin over bar

50 Double unders OR 1 minute of DU attempts

14 Suitcase dead lifts (7 ea. side)

B)

3 Rounds for times: (3 minutes btw rounds)

15 Dead lifts (225/155) *pronated grip ONLY, no switch or hook grip

15 Pull ups

15/10 Cal bike

OVERFLOW:

A)

5k run for time:

WOD FOR MARCH 14, 2019

A)

2 Rounds for times: (4 minute rest btw rounds)

200ft Walking lunge (KB in ea. hand/ 55s/35’s)

40/30 Cal assault bike

30 Burpees

*Your legs are going to hurt. I tell you this, not to scare you but so you understand that your legs being in pain is not an appropriate reason to slow down or stop. You all have individual goals, which is why you come here. Your ability to push yourself in workouts will get you closer to your goal as well as teach you what you are capable of.

So remember why you come here. You come here to grow, to work hard, and most importantly to follow through on a promise to yourself. Remember we are a TRIBE, look to your left and to your right…by you becoming better you give permission to your peers to do the same.

Have fun and crush it!

WOD FOR MARCH 11, 2019

This week is the start of our retesting phase for our strength cycle. You have all been giving such a great effort in your workouts and its time to see the fruits of your labor.

Over the next two weeks you will be seeing some familiar workouts that you tested several weeks ago. You are stronger, fitter and healthier and we have no doubt that you will see nothing but success in your retesting phase.

As far as the back squat, dead lift and split jerk go, you will be testing those 3 weeks from today. But, there is one thing to remember. Just because you are fitter does not mean the times you are hoping for will be handed to you, you will need to fight equally as hard as you did when you first attempted these workouts to get the times you deserve. God speed!

A)

Back squats

5 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Max @ 85%

B)

"Reality Stone"

For time: 11 minute CAP

75 Wall balls (20/14)

50 Box jumps (24/20)

25 Clean and jerks (165/110) *1 sec pause at the top of each rep

OVERFLOW:

A)

For time:

300 Double unders

50 Burpees

50 KB swings (70/55)

50 GHD sit ups


WOD FOR MARCH 1, 2019

Hey everyone, we will be starting 19.2 at 9:00am on Saturday.

We will have 3 heats, 30 minutes apart. So depending on which heat you would prefer just be ready by either 9:00, 9:30 and 10:00

A)

Build to a heavy overhead squat

B)

2 Rounds for time:

15 Overhead squats (75/55) *pick a weight you can go unbroken

10 Lateral box jumps *us a lower box than you are used to

rest 3 minutes

3 Minute AMRAP:

2 KB swings (55/35)

2 Burpees

WOD FOR FEBRUARY 26, 2019

A)

Dead lift:

4x4 @ 70% + 20lbs *Pronated grip

1x2 @ 80% + 20lbs *Pronated grip

1x2 @ 90% + 20lbs *Grip optional

1x8+ @ 70% + 20lbs *Grip optional

B)

EMOM for 16 minutes

1) 8 TEMPO dead lifts 3 sec down, 1 sec pause, 2 inches of the floor *bar doesn’t touch the floor during all 10 reps (115/75)

2) 10/5 Cal assault bike sprint

OVERFLOW:

A)

5 Rounds for time:

10 Cal ski erg

15 Box jumps (24/20)

WOD FOR FEBRUARY 25, 2019

I just wanted to start this week by saying thank you. Thank you to all of you who make this amazing community what it is. The energy this past week at the gym was nothing short of electric!

This Tribe of ours is so special and it’s only because of the beautiful people that make up this gym. Let’s make this week even better. Don’t underestimate the power YOU have in your class. As the tide raises all boats, so will your effort raise the bar for everyone in your class.

This week is going to be fun, hope to see you all in class!

A)

Back squats

3 @ 80%

2 @ 85%

1 @ 90%

1 @ 90%

4 @ 80%

B)

1 minute on, 1 minute off of the following (18 minute CAP):

12 burpee over bar

-In the remaining time of the minute max power cleans (165/115)

*Workout is over when you complete 60 power cleans

OVERFLOW:

A)

For time:

30 deficit HSPU (8")

*every time you break stop and complete 5 L pull ups before continuing your HSPU

B)

5 sets: (4 minutes rest between sets)

15/9 calories on assault bike

10 OHS (135/95)

5 muscle ups