Monday: WOD: “Kelly” 400M Run 30 Box Jumps: Men’s 24″ / Women’s 20″ 30 WB: Men’s 20# / Women’s 14# 5R4T MOBILITY TUESDAY NIGHT at 6:00 pm Tuesday: WOD: EMOM: 4 CLEAN AND JERKS (10 MIN) Then 50M Sprint 5 Burpees 8R4T Wednesday: WOD: “Whoo-Hoo” 10R4T 10 SDLHP: Men’s 75# / Women’s 45# 10 Double […]
Sept. 19 – Sept. 24, 2016 Read More »
MOBILITY MONDAY NIGHT at 6:00 pm Monday:Odd Couple: Push Press/Pullups WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 100M RUN OR 150M ROW; 5 HSPU 200M RUN OR 250M ROW; 10 HSPU 300M RUN OR 400M ROW; 15 HSPU 400M RUN OR 500M ROW; 20
Sept. 12 – Sept. 17, 2016 Read More »
LABOR DAY HOLIDAY MONDAY 9/5 10:00 AM Class ONLY Monday WOD 100 Double Unders (buy in) 10 Power Cleans (95/65) 1 Sled Push 10 WallBalls (20/14) Tuesday Odd Couple: Deadlift/pushups WOD: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday WOD 2 Cleans EMOM (175/115)(10 MIN) Then, Death by 10m Sprints Burpee Box Jumps
Sept. 5 – Sept. 10, 2016 Read More »
Monday WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the
Aug. 29 – Sept. 3, 2016 Read More »
Monday WOD: “Fran” Thrusters: Men’s 95# / Women’s 65# Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday WOD: ODD COUPLE Backsquats/Double Unders Then 11 Burpees 7 C&J: Men’s 115# / Women’s 75# 5R4T Wedesday WOD: ODD COUPLE Pull Ups Then WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday WOD:
Aug. 22 – Aug 27, 2016 Read More »
Monday: ODD COUPLE: Push Press/L-sit holds 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: WOD: ODD COUPLE Shoulder Press/Lunges Then Death by 100m Run (12 Rds) Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry until 20
Aug. 15 – Aug. 20, 2016 Read More »
Monday: WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday: WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday: WOD: ODD COUPLE: Deadlift Then Max Effort 2k Row or 1 mile Run Thursday:
Aug. 8 – Aug. 13, 2016 Read More »
Monday: Odd Couple : DL/Pistols WOD: Tabata (8 cycles) Burpees Box Jumps (24″/20″) then Run 800m for time… Tuesday: WOD 5 Thrusters (95/65) 10 Lunges 15 Power Cleans (95/65) 5R4T Wednesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Thursday: Odd Couple: FS/Pushups WOD: 100M Run 250m Row
Aug. 1 – Aug 6, 2016 Read More »
Monday: Odd Couple Back Squats/Muscle Ups WOD: 75 TTB – everytime you break Run 100m for time… Tuesday: WOD: 75 Thrusters (95/65) for time… Rest 2 min Row 1k or Run 800m Wednesday: Odd Couple Front Squats/DU WOD: 30 Power Cleans (95/65) 20 Power Cleans (135/95) 10 Power Cleans (155/115) Run 200m between each round
July 25 – July 30, 2016 Read More »
Monday: 10 Min Odd Couple: Deadlift even/HSPU odd WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday WOD: 250m Row 10 Double Unders 20 WallBalls 30 Situps 40 Push Press (75/45) 20 min AMRAP Wednesday 10 min Odd Couple: FS odd/TTB even WOD: 5 KBS 10 OHS 10 min AMRAP Thursday WOD: 800M Run
July 18- July 23, 2016 Read More »