Thursday 10/1/2015

Announcements:

  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 9/30/2015

Announcements:

  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Skill: Double-unders or T2B
Strength: Power Snatch- 60% 1x5sets

WOD: 4 Rounds for time

100 Single-unders
200m Run
50 Double-unders
200m Run Backwards

  

Tuesday 9/29/2015

Announcements:

  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength:
Snatch pull- 3x2sets 105% of snatch
Power Snatch- 70% 1x5sets
Snatch- 80% 1x3sets

WOD: For time

50 Sandbag Clean Thrusters (m:45#/f:25#)

with 5 Burpees EMOM

  

Monday 9/28/2015

Announcements:

  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Skill: Muscle/Bar-ups
Strength:
Snatch- 80%x2, 85%x1, 90%x1
Overhead squat- 2x3sets 85%

WOD: AMRAP in 10 minutes

8x Snatch grip Deadlifts (m:95#/f:65#)
8x Hang Power Snatches
8x Alternating Overhead Lunges
24x Lateral Barbell Hops

  

Sunday 9/27/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

  

Saturday 9/26/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Partner WOD:

AMRAP in 12 minutes of:

40x Mountain climbers
20x V-ups
10x T2B

w/ a 250m Row (clock rotation)

Partner “A” does the 40-20-10 movements while Partner “B” rows 250m. Partners will swap after each 250m row is completed.

  

Friday 9/25/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Skill: Handstand Push-ups/Handstand Walks
Strength: Snatch
60%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, 85% 1x2sets

WOD: AMRAP in 15 minutes

4x Snatches (m:135#/f:95#)
16x Floor wipers (each side 1 rep)
30m Bear crawls (1 cone = 1 rep total 8 reps)

  

Thursday 9/24/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 9/23/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength:
Hang Snatch (Below knee)- 75%x2, 80%x2, 85% 1x3sets
Heaving Snatch balance- 85% of snatch x4

WOD: For time

10x Wall balls (m:20#/15#)
50x Single unders
200m Med ball run
20x Wall balls
50x Single unders
200m Med ball run
30x Wall balls
50x Single unders
200m Med ball run
40x Wall balls
50x Single unders
200m Med ball run

  

Tuesday 9/22/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Skill: Muscle-ups/Bar-ups
Strength:
Power Snatch- 75%x3, 80%x3, 85%x3
Snatch- 75%x3, 80%x3, 85%x3

WOD: 4 rounds for time:

5x Gymnastic complexes (w/out dropping):
•1 Pull-up
•2 Chest to bar
•3 Toes to bar
10x Jumping squats
20x Jumping lunges