Monday 10 am class only Monday: WOD:”Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Tuesday: WOD: “GUTS” Odd Couple: Deadlifts / Double Unders (10 min) then, 3 Snatches,6 OHS, 9 Back Squats 12 min AMRAP Wednesday: WOD:”PAIN” EMOM : 6 MED BALL CLEANS/6 BURPEES (10 MIN) EMOM: 100 […]
May 30 – June 4, 2016 Read More »
Monday: WOD: “Cindy” 5 Pullups 10 Push ups 15 Squats 20 min AMRAP Tuesday: WOD: 3 Squat Cleans EMOM then, 21-15-9 TTB & Burpees Wednesday: WOD: Odd Couple: Push Press/Double Unders then, 36′ of Burpee Broad Jump 15 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100
May 23 – May 28, 2016 Read More »
Monday: WOD: “Bazinga” Strength: Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders Tuesday: WOD: “Sheldon” Cash IN: Row 500m then 4 Rounds of : 8 Pushups,8 DL, 8 Pullups,8 Box Jumps Cash OUT: 40 unbroken double unders or 5 min Wednesday: WOD: “Leonard” 3R4T : 10 KBS, 200m Run, 20 Jumping Squats Strength: OHS/HSPU Thursday:
May 16 – May 21, 2016 Read More »
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Old Couple: Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday: WOD: 20 MB Cleans 2 Rope Climbs 20 Double Unders 20 Min AMRAP Thursday: WOD: 7 Min
May 9 – May 14, 2016 Read More »
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie Row; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday: WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 10R4T
May 2 – May 7, 2016 Read More »