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 […]
September 30 – October 5, 2019 Read More »
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Strength: 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 min
September 23 – September 28, 2019 Read More »
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie SKI; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min Strength: 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 65# 10
September 16 – September 21, 2019 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# Rest 2 Min Ski 2000 M Tuesday: WOD: “Bell Work” 5-Squat Cleans EMOM for 6 Min then: 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min
September 9 – September 14, 2019 Read More »
Labor Day Holiday- One Class ONLY on Monday at 10 AM Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 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
September 2 – September 7, 2019 Read More »