WOD “Annie’s On the Run” 50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run 40 Double-Unders, 40 Abmat Sit-Ups, 200 Meter Run 30 Double-Unders, 30 Abmat Sit-Ups, 200 Meter Run 20 Double-Unders, 20 Abmat Sit-Ups, 200 Meter Run 10 Double-Unders, 10 Abmat Sit-Ups, 200 Meter Run COMPETITORS 1. Weightlifting Running Clock… Minutes 1-9: On the 90 […]

Active Recovery Day! Open gym 5:30-6:30AM Olympic Lifting 5:30-6:30PM Amazing Race Details

Amazing Race Information WOD 3 rounds: 400 m run 21 burpees COMPETITORS 1. Sumo Dead Lift 5×2 reps for max load, unlimited rest between sets 2. Conditioning “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees 3. Strength Accessory A. 3×10 Romanian Dead Lift B. 3×6 Bulgarian Split Squat C. 3×20 Weighted Sit up […]

2016 Amazing Race Info WOD “Jackie” 1,000m row 50 thrusters (45 lbs) 30 pull ups COMPETITORS 1. Snatch EMOMx12: Snatch First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are hang squat snatch Final 4 mins are squat snatch 2. Squat 3×10 Back Squats 3. Conditioning “Jackie” 1000m […]

Surprise TEAM WOD! Come ready to do work…