Mystery WOD This WOD was performed at the beginning of April. We are repeating it so those who participated in the nutrition challenge can see their progress. For those of you in the official and unofficial Nutrition Challenge, and don’t come to Monday classes, you’ll have until Wednesday to get this WOD done. Make sure...Read More
Front Squat 5×5 or Jerk 5×1 “Rankel” Complete as many rounds as possible in 20 minutes of: Deadlift x 6 (225/155) Burpee pull-ups x 7 Kettlebell swings x 10 (70/53) Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine...Read More
Strength & Skills We will spend time on Clean & Jerk technique and then work on weighted Clean & Jerks. These videos are pretty awesome, I can’t understand anything because they’re Russian, but they are the best visuals I’ve ever seen for Clean & Jerks. Take the time to watch them! Read More
Deadlift 5×5 or Snatch Pull 6×2 WOD 200 meter run 7 Squat Cleans or Front Squats 5 HSPU 5 rounds Cash out: Wall Ball x 30 Coach Burgner on the 2nd pull of a snatch…which is what some of you will be working on during the lift.Read More
Back Squat 5×5 (heavy) or Squat Clean 5×1 WOD Buy in 400 meter run then: 5 KB snatch per arm or one arm swiing 10 burpees 20 sit ups 6 rounds Cash out; 2 rope climbs or 30 chinupsRead More
Back squat 5×5 @50% max Or push press find 1 rep max wod 2 rounds of 2 minutes max reps of each, resting one minute between movements: deadlift 225/135 double unders/single unders wall ball sit ups cash out kb swings x 50 reps 35/53Read More
HSPU work 7 or 8 sets of 5 wall climbers wod (not for time) body weight front squats (or as heavy as possible as long as form holds) x 4 hspu/pu x 4 10 rounds cash out wall climbers as many as possible – not for time I tried to post a video but my...Read More
Dead lift 3 rep max WOD *tabata battling ropes box jumps push press If time allows, cash out with dead hang pull ups x 5 (each round to exhaustion) or chin ups with a challenging band. For twenty seconds do as many reps of the assigned exercise as you can – then rest 10...Read More
