Monday: WOD: “TS 1-2017” 9 – 15 – 21 Thrusters (95/65) Bar Facing Burpees for time Tuesday: WOD: “TS 4-2017” 100 Cal Row 50 TTB for time Wednesday: Strength: 3-C & J EMOM for 6 min WOD: 10 Min AMRAP of: as many unbroken double unders as possible 10 KBS (70/50) 100 meter run Thursday: […]
October 1 – October 6, 2017 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 12 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100
Sept. 24 – Sept. 29, 2018 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 /Pullups: 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
Sept. 17 – Sept. 22, 2018 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 Squat Cleans: Men’s 95# / Women’s
Sept. 10 – Sept. 15, 2018 Read More »
Monday: 10:00 AM CLASS ONLY WOD: “HOTSHOTS 19- MODIFIED 6 ROUNDS FOR TIME 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: 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 Wednesday: WOD: “Hey You…Mike”
Sept. 3 – Sept 8, 2018 Read More »