WOD-July 29th
WOD July 29th Warm up -Coaches Warm up Strength Full Snatches 3/8 55% WOD 21-15-9 Full Snatch 135/95 Ring Dips 400m
WOD-July 27th
Warm up -Coaches Warm Up WOD AMRAP 28 Teams of 2 21 Front Squats 95/135 15 Calorie Row One athletes completes the couplet before tagging [...]
WOD-July 26th
Warm up -Coaches Warm up Strength OHS 1RM WOD 21-18-15-12-9-6-3 -Cal Assualt Bike -Overhead Squat 105/155
WOD-July 25th
WOD-July 25th Warm up -Coaches Warm up Strength -Clean and Jerk 1RM WOD -EMOM 8: 1 Hang Power Clean + 1 Power Clean (from floor) [...]
WOD-July 24th
WOD-July 24th Hero Wod “Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell swings (53/35lbs)
WOD-July 23rd
Warm-up Coaches Warmup Strength Front Squats 1RM Workout Of The Day 6 RFT: 13 Thrusters, 95/65 14 Pull-Ups HIIT/Conditioning option posted daily at [...]
WOD-July 22nd
Warm-up Coaches Warmup Strength Strict Presses 1 RM Workout Of The Day 5 RFT: 6 Strict HSPU 9 Slamball 30/50 12 TTB 15 Cal row [...]
WOD-July 20th
Box Closed Track Day Flamingo Park 9:00 AM Flamingo Park Miami Beach, 1200 Meridian Ave, Miami Beach, FL 33139
WOD-July 19th
Warm up Coaches Warmup Strength Squat Clean 1RM Workout Of The Day ...at the 0:00 AMRAP 5 15 Cal Assault Bike 10 TTB ...at the [...]
WOD-July 18th
Deload Week Warm up Coaches Warmup Strength Power Snatch 1RM Workout Of The Day 30 Power Snatches, 75/55 45 Bar Facing Burpees 60 Thrusters, 75/55 [...]