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 HALLOWEEN COSTUME CONTEST: EACH CLASS WILL NOMINATE A WINNER FOR COSTUME CONTEST WE WILL POST PICTURE OF EACH CLASS WINNER ON FACEBOOK- MOST LIKES BY END OF DAY WEDNESDAY WILL WIN […]
October 30 – November 4, 2017 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/Even: burps/situps 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
October 23 – October 28, 2017 Read More »
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie Row; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min 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: 20 min AMRAP 10 Power Cleans: Men’s 95# / Women’s
Oct. 16, – Oct. 21, 2017 Read More »
Monday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9
Oct. 9 – Oct. 14, 2017 Read More »
Monday: WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday: WOD: “Bell Work” 5-Squat Cleans EMOM for 5 Min then: 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday: WOD: “Random” 500M Row
Oct. 2 – Oct. 7, 2017 Read More »