WHEELWOD OF JUNE 24th #CoreStrength

BUY IN: 3 RDS 5 pull up 10 push ups 15 dips FOCUS: OGAR STRONG PHASE 2 week 3 Clean High Pull + Clean + Hang Clean 5 Sets  1+1+1 Tempo Pull Ups 5×5 KB over head hold 2 min on/off 3 sets WOD: For Time 27-21-15 Wall Balls 14/10 @9ft Cal Row or Ski […]

WHEELWOD of JUNE 23rd 2015 #ISABEL

BUY IN: 4 RDS 15 PVC pass thrus 10 good mornings 5 slam balls Then row 500m FOCUS: OGAR STORNG PHASE 2 week3 6x200m sprints (wheel) Rest 60 secs between intervals Then KB SH Press 6×3 HBP WOD: ISABEL BENCHMARK 30 Snatch for time 85/55 Lift from floor each rep CASH OUT: 100 seated back […]

WHEELWOD OF JUNE 22 #MONDAYMADNESS

MONDAY MADNESS Well it’s that time of the week again! Time to pump up those tires, strap your chair on and kick some ass!   BUY IN: 1 MILE WHEEL   FOCUS: OGAR STRENGTH PHASE 2 WEEK 3 Day 1 Reps Sets Snatch Hi Pull + Snatch + Hang Snatch 1+1+1 6 Wall Balls for […]

WHEELWOD JUNE 18 #WarsawInTheHouse

WARSAW IN THE NATION Today’s WOD is brought to you by the one and only Kevin Ogar And the bros featured in the picture is the Warsaw Crew from CF Wilanow over in Poland!   BUY IN: 400m wheel 20 push ups 200m wheel 10 pull ups   FOCUS: OGAR STRONG PHASE 2 WEEK  Reps […]

WHEELWOD JUNE 17 #redesignYourself

BUY IN: 800m row Banded shoulder mobility FOCUS: KB sh. Press 5-5-5-5-5 KB Deadlift 10-10-10-10-10 Technique over weight WOD: 15 min AMRAP 35 battle ropes 2-4-1 7 plate hops 5 chair raises 3 hang power cleans -Scale weight accordingly about 90% 1RM   CASHOUT: 100 push ups Have fun Stouty

WHEELWOD OF JUNE 16

BUY IN: 3 Rds 10 PVC pass thru 10 push ups 10 back extensions 10 wall balls FOCUS: Cleans ( from floor) Light weight 5-5-5-5-5 Weighted Ring dips 5-5-5-5-5 WOD: GRACE 30 C&J for time at 75# Modify weight as needed Cash out: 30 Cal Row Benchmark, record your times

WHEELWOD OF THE DAY JUNE 12TH #FridayFitness

Hey there Friday! you sexy son of a bitch… we have been looking for you since Monday. well another week is here and gone and some tough wods this week! Great work!   BUY IN: 3 sled pulls (light weight) 3×25 meters   FOCUS: OGAR STRONG PHASE 2 WEEK 2 Day 2 Bench Press 5RM […]

WHEELWOD OF THE DAY JUNE 11TH #WheelLady

IT’s HAMMER TIME! So Strongman.. How did it go? I loved every minute of it even thou it was hell.   Today’s focus will be a Chipper from our 1 and only BossLady Steph “the Hammer” Hammerman aka the steph infection. Steph just got a new job coaching at crossfit Baracuda in FLA and starts […]