Skill: strict press 5-5-3-3-1-1. Work up to heavy WoD: 3, 3 min rounds of: 3 burpees 6 Goblet squats70/55 9 Russian kB swings 70/55 Rest 2 min between rounds
Skill: work to a heavy clean and jerk WoD: For time:15 burpees, jumping over the barbell225/155-lb. clean and jerks, 5 reps12 burpees, jumping over the barbell225/155-lb. clean and jerks, 4 reps9 burpees, jumping over the barbell225/155-lb. clean and jerks, 3 reps Post time to comments.
Skill: hatch squat program 9/2 WoD: 5 Rounds for Max Reps Unbroken Wallball shots 20/14 Unbroken pullups
Skill: OverHead Squat 5×3 WoD: For time: 21-15-9 Thrusters 95/65 Run 100m to start and finish. Run 200m between each round. Post time to comments
Skill: hatch squat program 9/1 WoD: “Annie” 50-40-30-20-10 Double unders Situps
Skill: piddle, practice,play: work on skills, mobility, or lifting you missed earlier in the week. WoD: For time:30 wall-ball shots, 30/20 lb. ballRun 1 mile30 wall-ball shots, 30/20 lb. ball Post time to comments.
Skill: hatch squat program 8/2 WoD: 15 min amrap 200m run 10 push-ups 5 hspu Post total reps completed with the run counting as 20 reps.
Skill: hang squat snatch find 1rm over 7 heavy attempts 5×2 ohs at 70% of previous WoD: 5 rounds each for time 500m row, rest as needed between efforts
Skill: hatch squat program 8/1 WoD: 0:00-2:00 Amrap: 3 burpees 6 squats 2:00-6:00 200m run Then amrap 25 double unders 5 push press 95/65 6:00-10:00 400m run Then amrap 10 hang cleans 95/65 10 front squats 95/65
Skill: clean emom Wod: for time: 50-40-30-20-10 Wallball shots 20/14 Sit-ups Post time to comments
We are now taking registrations for our January Foundations course! This is a 4-week program, 12 sessions total. We meet Tuesday, Wednesday, and Thursday nights at 6:30 p.m. Beginning on January 2nd. This program is designed to take the beginner and establish a solid foundation for a transition into our main classes. This month
Skill: ppp or bench press 5-5-3-3-3-2-1 WoD: W/ partner For time: 200 du 200 kB swings 55/35 200 du 200 push-ups Post time to comments
Skill: hatch squat program 7/2 WoD: Tabata squat Rest 2 min 4min amrap 5 ohs 95/65 5 power snatch Rest 2 min Tabata squat
Skill:5x me pullups 5x me hspu WoD: for time: 800m run 15 clean & jerk 155/115 30 box jumps 15 clean & jerk 155/115 800m run Post time to comments
Skill: hatch squat program 7/1 WoD: For time: 21-15-9 Thrusters 95/65 Bar facing burpees Post time to comments
WoD: 6 min amrap 500m row 10 burpee box jumps 24/20 20 t2b 30 shoulder to oh 115/75 40 kB swings 55/35 50 du Rest 3 min 9 min amrap 500m row 10 burpee box jumps 24/20 20 t2b 30 shoulder to oh 115/75 40 kB swings 55/35 50 du Rest 3 min 12 min
skill: 7min emom squat clean+ front squat+ jerk wod: Complete as many rounds as possible in 20 minutes of: 50 double-unders100-ft. walking lunge100-ft. bear crawl Post rounds completed to comments.
Skill: hatch squat program 6/2 WoDs: For time: 500m row For time: 75 wall ball shots 20/14 AMRAP in 3 min of burpees Rest as needed between wods, Post scores to comments
Wod: 12 days of christmas 1 clean and jerk 155/95 2 Deadlift 155/95 3 Box jumps 24/20 4 hspu 5 goblet squats 55/35 6 steps of lunges 7 Burpees 8 Kettlebell swings 55/35 9 Single arm dumbbell or kettlebell snatch 55/35 10 Air squats 11 Ring dips 12 Cartwheels
Skill: hatch squat program 6/2 Wod: “Death by push-ups” Then, “Death by pull-ups” Post last round completed on each
Skill: 7 min emom 3 touch & go power cleans WoD: 15 min amrap W/ partner alt 1@ a time 30 clean & jerk 135/95 60 ring push-ups 90 double unders Post total reps and partner to comments