• 24JUL, 2017
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    WOD Tuesday July 25, 2017

    WOD For Time: -500m Row 21-15-9 -Power Cleans -Bar Facing Burpees -500m ROW 21-15-9 -Push Jerks -Burpees Over Bar -500m ROW 21-15-9 -Deadlifts -Sit-ups -500m Row Rx+ 155/105 Rx 135/95 S1 105/75 **30min Time Cap Mobility -Pigeon Stretch -Scorpion Stretches -Frog Pose Core Cashout Accumulate 2 min Side Plank on each Side

  • 23JUL, 2017
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    WOD Monday July 24, 2017

    Weightlifting Back Squat Find 3RM Back Squat with 3 sec pause on 1st rep in 15 min **Nerd blurb: pause squats activate slow twitch muscle fibers, building more supporting muscle strength, equaling more POWER** 15min AMRAP -50 Double Unders (S1: 2x Singles) -15 Toes-to-Bar -50 Walking Lunges -15 Alternating Dumbbell Snatches (50/35#) Mobility -Calves/Achilles Wall

  • 20JUL, 2017
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    Hero WOD Friday July 21, 2017

    Lumpy 3 Rounds for Time 250 meter Row 6 Power Cleans (135/95 lbs) 6 Thrusters (135/95 lbs) 9 Deadlifts (135/95 lbs) 9 Sumo Deadlift High-Pulls (135/95 lbs) Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He

  • 19JUL, 2017
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    WOD Thursday July 20, 2017

    Weightlifting EMOM x 8 min 3 Deadlifts -3 sec descent on every rep -slightly increase weight across sets from 50-75% 1RM *explosive hamstring contraction on the way up; slow isolated hamstring extension on the way down 5 RFT: -12 Push Press -12 Front Squats -400m RUN Rx+: 125/85 Rx: 95/65 S1: 75/55 **20min Time Cap

  • 18JUL, 2017
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    WOD Wednesday July 19, 2017

    Gymnastics Conditioning Muscle-Up Mayhem -Rx+: If proficient at MUs, EMOM x 12min complete 2 MUs, alternating between ring & bar MU -Rx: EMOM x 12 min 1 MU (work on weaker MU – bar or ring) -S1: Work on MU progressions & achieving 1st Bar or Ring MU S2: Work on 1st Chest-to-Bar/Pull-up 12min AMRAP