Monday 12.7.15

Essentials: A. 4 Sets Banded Drop Squats x 10 reps Split Press x 10 reps On the 3 min Marks B. 5 Sets Front Squat x 2 reps 75% across all Sets 3 Sec pause at the bottom of the first rep of each set On the 2:30min Mark C. For Time: Back Squat x […]

Saturday 12.5.15

Birthday Bash VII and Annandale OPEN Party Starts at 9am Essentials: A. ‘TEAM HUGO’ 2-3 People Per Team 25min AMRAP Run x 400 meters as a Team Ring Pulls x 42 reps Kettlebell Swings x 42 reps Box Jumps x 42 reps Fitness: A. ‘TEAM HUGO’ 2-3 People Per Team 25min AMRAP Run x 400 […]

Friday 12.4.15

Essentials: A. Front Squat 10min Build Up to 70% of your 1rm and do a set of 5 reps; then drop the weight by 30 lbs and do a set of 9 reps B. DeadLift 10min Build Up to 70% of your 1rm and do a set of 5 reps; then drop the weight by […]

Thursday 12.3.15

Essentials: A. Mobility Seated Straddle x 4min Bent Angle x 4min Saddle x 4min Puppy Dog x 4min B. 20 sets Row x 12sec 100% Row x 18sec 85% Row x 30sec 65% Fitness/Performance: A. Mobility Seated Straddle x 4min Bent Angle x 4min Saddle x 4min Puppy Dog x 4min B. 20 sets Row […]

Wednesday 12.2.15

Essentials: A. 3 Sets Overhead Waiters Carry x 50 meters per arm On the 2:30min Marks B. 5 sets Hip Thrust x 8 reps 90% On the 2min Marks C. 20min AMRAP No Push Up Burpee x 15 reps Alternating Dumbbell Step Up x 20 reps Run x 400 meters Fitness: A. 3 Sets 1 […]

Tuesday 12.1.15

Essentials: A. 4 Sets Ring Pull x 15 reps Rest 15 sec On Floor Position Banded Lat Pull Down x 15 reps (Hold each rep below chin for 3 sec) On the 2:30min Mark or ADAPT B. 3 Sets On Floor Position Shoulder Press x 3 reps On the 2min Mark C. 5 Rounds For […]

Monday 11.30.15

Essentials: A. 5 Sets Wall Sit Theraband Sots Press x 15 reps On the 2:30min or ADAPT B. 3 Sets Back Squat x 5 reps Work Up to last set at 70% On the 2:30min C. 4 Sets 3min AMRAP Goblet Squats x 3 reps 95/65 Kettlebell Swings x 6 reps 95/65 Burpee/Ring Pulls x […]

Saturday 11.28.15

Essentials: A. 4 Sets Dumbbell Bench Press Cluster x 6.6 reps Rest 30sec On the 2:30min Marks B. 5min AMRAP KB Sumo Deadlift High Pull x 5 reps Walking Lunges x 15 reps 4min AMRAP Deadlift x 4 reps 35% Incline Push Ups x 12 reps 3min AMRAP Kettlebell Swing x 3 reps Ring Pulls […]

Friday 11.27.15

Essentials: A. Front Squat 10min Build Up to 75% of your 1rm (+5lbs) and do a set of 5 reps; then drop the weight by 30 lbs and do a set of 9 reps B. DeadLift 10min Build Up to 70% of your 1rm (+10lbs) and do a set of 5 reps; then drop the […]

Thursday 11.26.15

Happy Thanksgiving Come Join Us for the Annual 9am Thanksgiving WOD with Coach Chris Crowder.  If you want to know what it will be then you’ll have to come to find out.