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WODs

  • 01/06/2014 WOD

    By Mike Cheatham | In WOD | on January 5, 2014

    Monday 01/06/2014 Strength: 3×5 HBBS Move up 10-20# pounds from last Monday or work off 70% of your 1RM Squat every 2 minutes WOD: 12 minutes total work- 7 minutes to establish 1rm ground to overhead followed by: Complete as many rounds and reps as possible in 5 minutes of: Squat clean 165/110lb Jerk 165/110lb […]

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  • 01/04/2014 WOD

    By Mike Cheatham | In WOD | on January 3, 2014

    Saturday 01/04/2014 8:00 am Ham sesh 5RM back Squat + 5-10 # Snatch Work up to 1rm no more than 2 misses 2×2 x @85% 3×3 x @75% 1 x 55% @ ME Touch n go 930 am Team Group WOD TBA  

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  • 01/03/2014 WOD

    By Mike Cheatham | In WOD | on January 2, 2014

    Friday 01/03/2014 WOD: 20min AMRAP of: 5 Power cleans 10 Toes to bar 15 Wallball  Level 1- 75/55lb Power Clean Sit ups 14/10lb Wall ball 9ft/8ft target Level 2- 95/65 Power Clean Knee to Elbow 20/14lb ball 9ft/8ft target Level 3- 145/100 Power Clean 20/14lb ball 10ft/9ft target    

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  • 01/02/2014 WOD

    By Mike Cheatham | In WOD | on January 1, 2014

    Thursday 01/02/2014 Olympic: Snatch ladder for 15 Min start at 55% of 1rm add 10 pounds EMOM, when you miss, go back to start weight and start over WOD: 5 Rounds for Time 3 Front Squats @ 60% of HBBS Max +5-10# 4 Muscle ups 5 HSPU Level 1- Ring Rows/Dips off a box Pike PU Level […]

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  • 12/31/2013 WOD

    By Mike Cheatham | In WOD | on December 30, 2013

    Tuesday 12/31/2013 Happy New Year’s Eve!! Today we will only have the following classes 530am/9am/10am/430pm Skill: How to tape your hands for Pull Ups WOD: For time: Cash in: 25 Burpees 3RFT of: 10 Deads, 50 Double unders Buy out: 25 Burpees Level 1 – 60-100% BW DL 100 Single Unders Level 2- 70 % […]

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  • 12/30/2013 WOD

    By Mike Cheatham | In WOD | on December 29, 2013

    Monday 12/30/2013 Strength: 3×5 HBBS @ 70% WOD:  For Time: 10 down to 1 Jerk (10-9-8 etc) 2 up to 20 Pull ups (2-4-6 etc) No Racks used for WOD Level 1- DB Jerks 35/20 Ring Rows Level 2- 135/95 Jerk Pull ups (band as needed) Level 3- 185/135 Jerk Pull Ups  

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  • 12/27/2013 WOD

    By Mike Cheatham | In WOD | on December 26, 2013

    Friday 12/27/2013 Skill Work: 20 Min to work on HSPU Wod: For time: 30 Burpees 30 Squat Clean Thrusters 800 Meter Row Level 1- Thruster 45/35 Level 2-  Squat Clean Thruster 95/65 Level 3 –  Squat Clean Thruster 115/75

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