6.30.2017

Partner WOD (One Partner working at a time) One Partner runs 400 meters while other partner rows 500 meters Then: 3 Rounds 40 Double DB Front Rack Walking Lunges 50/35 30 Ring Dips 20 Alternating Plate Burpees 30/20 Cal Bike 100 Double Unders 2 Rope Climbs Then: Switch partners to complete Run 400 Meters and Read more about 6.30.2017[…]

6.29.2017

SWOD Complex Panda Pull+Snatch 5×2 work up heavy. 2 Complexes at each weight and then increase. WOD 30 Pull-ups 30 Box Jump Overs, 24/20 20 Chest-to-bar Pull-ups 20 Box Jump Overs, 30/20 10 Bar Muscle-ups 10 Box Jump Overs 36/24 Spartan 200 Meter Walking Lunge Every 10 Steps complete 5 Burpees 400 Meter Run w/Wall Read more about 6.29.2017[…]

6.28.2017

WOD 24 Minute AMRAP 24 Double Unders 12 KB Swings 53/35 10 Wall Balls 20/14 6 KB Snatches 53/35 *Every 3 Minutes complete 6 D-Ball Over the shoulder 70/50 before continuing the AMRAP* METCON 4 minutes per station (2 sets and then do jump rope or double unders for the rest of the time), 1 Read more about 6.28.2017[…]

Coach Dan’s Sunday Spotlight 6.25.2017

First of all… Congratulations to all of our teams that competed yesterday in the Team Chainbreaker Throwdown. It was really fun to watch you all compete. It was really cool to see many of you complete your first ever competition and to do so well. I hope to see you all compete more in the Read more about Coach Dan’s Sunday Spotlight 6.25.2017[…]

6.21.2017

SWOD Tabata Abs Russian Twists WOD 25 Minute AMRAP 100 Meter Run 5 Back Squats 115/75 5 Front Squats 115/75 40 Double Unders 10 Plate Facing Burpees 100 Meter Sprint 1 Minute Rest METCON Part 1: Begin with 10 minutes EMOM Goblet Squats (1st minute do1 rep, 2nd do 2 reps, 3rd do 4 reps, Read more about 6.21.2017[…]

4.20.2017

SWOD 5×3 Shoulder Press @ 75% Super Set 7 Wall balls immediately after each round Then: 3×3 Romanian Deadlifts @ 80% of clean max WOD “Helen” Three rounds for time: Run 400 meters 21 KB Swings 53/35 12 Pull-ups SPARTAN 5000 Meter Row Every 500 meters complete 1 Rope Climb and 40 Meter Sled Push Read more about 4.20.2017[…]