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Saturday 4/1/17

Mobility: Shoulders/hips Skill: None Strength: Metcon:  Optional Core: 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 [...]

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Friday 3/31/17

Mobility: Shoulders/Hips Skill:  Max Pull ups in 30 sec (Level 2) or Max Chest to Bar Pull ups in 30 sec (Level 3) Rest 3 to 4 min Max front squat in 30 sec @ 105#/75# (Level 2) or Max Overhead [...]

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Thursday 3/30/17

Mobility: Ankles Skill: None Strength: Metcon:  Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back [...]

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Wednesday 3/29/17

Mobility: Shoulders Skill: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Bent over Rows (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left [...]

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Tuesday 3/28/17

Mobility: Shoulders Skill: None Strength: Metcon:  Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 [...]

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Monday 3/27/17

Mobility: Shoulders/hips Skill: None Strength: Metcon:  Optional Core: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 3/26/17

The beatdown is coming and spots are filling up.  Make sure to sign up on Wodrocket.com to get your spot. Vendors, workouts, food, and fun. Mobility: Hips Skill: None Strength: Metcon:  Optional [...]

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Saturday 3/25/17

Mobility: Shoulders Skill: None Strength: Metcon:  Optional Core: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Friday 3/24/17

17.5 Last Open Workout. Go and get it guys. Warm Up: 600m row then… 4 rounds of 10 Goodmornings 10 lunges 10 pass throughs Mobility: Hips/Shoulders 17.5 Prep: Two rounds of: 12/8 Calorie [...]

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