WOD

Tuesday – 200114

SWOD 3 sets of: Deadlift x 5 reps – AHAP DB Hammer Curls x 25 reps Banded Triceps Pushdowns x 25 reps WOD In teams of 2, alternate complete rounds, to complete as many rounds and reps as possible in 10 minutes of: 5 Deadlifts

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Monday – 200113

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Snatch Balance + Full Snatch – increase load as possible – WOD Complete as many reps as possible in 4 minutes of: 20 Burpee Box Jump Overs (24″/20″) Max Calories on the Rower in remaining

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Saturday – 200111

WOD For time: 40/30 Calorie Row then… 15-12-9-6 of DB Burpee Box Step Overs (50’s/35’s) 30-24-18-12 Toes to Bar then… Run 800m

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Friday – 200110

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Overhead Press + 2 Push Press + 1 Jerk – increase load as possible – WOD 3 rounds for time of (15 min cap): Run 200m 100m DB Farmer’s Carry (50’s/35’s) 20 DB Shoulder

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Thursday – 200109

ANNOUNCEMENTS WMCF Run Club – Starts up this evening @ 6:30pm! Join Josh Ribera as he leads you in running and community! SWOD 3 sets of: Rolling Pistol (or progression) x 5 reps/side – alternating Pull Ups Negatives (3-5 sec descent) x 5 reps Handstand Push

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Wednesday – 200108

ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD 4 sets of: Back Squat x 3 reps @ 55%, 60%, 65%, 70% then, 4 sets of: Single-arm DB/KB Rows x 5

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Tuesday – 200107

ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD Every minute on the minute for 10 minutes: Hang Power Clean x 5 reps – use same weight for all sets –

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Monday – 200106

  ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD Bench Press 5 reps @ 50% 5 reps @ 60% 4 reps @ 70% 6 reps @ 70% 8 reps @

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Friday – 200103

SWOD Every minute on the minute for 10 minutes, complete: 10/7 Calories on the Bike or Rower – rest 3 minutes – Every minute on the minute for 10 minutes, complete: 50m Sprint WOD For time: 30/21 Calorie Row 30 Alternating DB Snatch (50/35) 20/14

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