Monday WOD: Hulk Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “CHIEF” 3 Power Cleans (135/95) 6 […]
Feb. 17 – Feb. 22, 2014 Read More »
Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups
Feb 10 – Feb 15, 2014 Read More »
Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH
Feb. 3 – Feb. 8, 2014 Read More »
Monday Hulk: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then
Jan. 27 – Feb. 1, 2014 Read More »
Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
Jan. 20 – Jan. 25, 2014 Read More »
Monday WOD: XLR8 Benchmark #4 TBA Tuesday WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday WOD: XLR8 Benchmark #5 TBA Thursday WOD: “This” Hulk Push Press Then 12 OHS: Men’s 95# / Women’s 65# 100m Run 10 min AMRAP
Jan. 13 – Jan. 18, 2014 Read More »
Monday WOD: XLR8 Benchmark #2 TBA Tuesday WOD: ” OHS Maneater” Men: 290M Row, OHS 75# 15-16-17-18-19 Women: 235M Row, OHS 45# 11-12-13-14-15 Wednesday WOD: XLR8 Benchmark #3 TBA Thursday WOD: “Shoulder Slacker” 30 Double Unders 7 HSPU 15 Min AMRAP Friday WOD: “More Air” 10 Burpees 10 KBS: Men’s 50# / Women’s 35# 3
Jan. 6- Jan. 12, 2014 Read More »
Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Odd Couple Strict Pull Ups(odd) HSPU (even) 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ /
June 2 – June 7, 2014 Read More »
Monday, Dec 30th:Regular Hours Tuesday, Dec 31st:Calallen location: 5:30 & 6:30pm ONLY; GP Location: regular hours EXCEPT NO 6:15PM OR 7PM CLASS Wednesday, Jan 1st:Calallen location: 2pm class and 3-4pm open gym; GP location: NOON class and 1-3pm open gym Thursday-Saturday:Regular Hours
Weekly Schedule Dec. 30, 2013 – Jan. 4, 2014 Read More »
Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time *Leaderboard* Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: XLR8 Benchmark #1 Deadlifts HSPU Front Squats Pullups Thursday WOD: “Randy” 75 Power Snatches: Men’s 75# / Women’s 55# ….For Time… Rest
Dec. 30, 2013 – Jan. 4, 2014 Read More »