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WheelWOD of December 30/16

Todays WheelWOD is.. Seated Rx (Scaled) 7 min Amrap 14 KB Alternating Snatch -seated out of chair on floor- 16/8kg (12/6kg) 14 Push Ups . Standing Rx (Scaled) 7 min Amrap 14 KB Swings 24/16kg  (16/8) 14 Push Ups . Enjoy Stouty  

WheelWOD of December 28/16

Today’s WheelWOD is … Standing Rx (Scaled) FOCUS:  Front Squat (4×10 @55%+5lbs) Perform a set every 2 mins . WOD: 15 Mins LVL3: Rx Every 3 mins for 5 rds 5 Power Cleans 135/95 (115/75) 30 yard backwards Sled drag 100/75 (75/55) . Seated Rx (Scaled) FOCUS:  Bench press (4×10 @55%+5lbs) Perform a set every […]

WheelWOD of December 27/16

Today’s WheelWOD is.. “Grace” 30 Clean & Jerk for time SEATED Rx (scaled) : 95/35 (65/25) From Boxes both divisions . STANDING Rx (Scaled): 115/75 (75/55) Enjoy Stouty

12 Days of WheelWOD

This is our 3rd annual 12 Days of WheelWOD Standing Rx (scaled) ***Done like the song*** example: 1, 2-1, 3-2-1, 4-3-2-1… ect WheelWOD 12 days 1 Rope climb 12 ft (lay to stand x3reps) 2 D Balls G2SH 70/30 (50/20) 3 Burpee Box Jump 24/20 (20/16) 4 Wall Balls 20/14 (14/10) 5 Strict Pull ups […]

Hammer Report December 22/16

Hammer Report Today, I’d like to talk about the importance of setting goals. As we come closer to another calendar year coming to an end this is where many decide to turn over a new leaf.  As someone who has set and accomplished goals both big and small over the last few years here are […]

WheelWOD of December 22/16

REST DAY Enjoy your fitness Guess what? You don’t have to spend your rest days on the couch thinking about the gym! Here’s how to use your off days to promote recovery, conditioning, and correct movement patterns. For serious lifters, rest days can be the absolute worst. Rather than enjoying the day off, we spend […]

WheelWOD of December 21/16

Today’s #WheelWOD is.. “The Chief” 5rds of 3 min amraps 1 min rest between amraps Seated Rx (Scaled) 3 Cleans from Boxes 95/45 (65/25) 6 push ups 9 Box Dips – Butt suspended (From Chair butt can touch at bottom) . 5rds of 3 min amraps 1 min rest between amraps Standing Rx (Scaled) 3 […]

WheelWOD of December 19/16

Today’s WheelWOD is.. FOR TIME: 3rds 8 pullups 4 KB Swings 8 DB Thrusters / Sh. Press 40 Double unders / Battle ropes then REST 2 MIN then 2rds 10 Burpee Box jumps / Plate hops 10 Wall Balls 8 T2B / Slam Balls   Movement Standards and Weights Seated Rx (Scaled) FOR TIME: 3rds […]

WheelWOD of December 17/16

Today’s WheelWOD is a Mash up.. Clock starts at 0:00 and runs continuously until 35:00  PART A: 0:00 – 10:00 3RFT 21 Wall Balls 15 Snatch 9 Pull ups 18 Wall Balls 12 Snatch 6 Pull ups 15 Wall balls 9 Snatch 3 Pull ups   10:00 – 15:00 REST PART B: 15:00 – 25:00 […]