WOD

Jan 14-19, 2013

Monday WOD: 400M Run 50 Squats 4R4T Tuesday WOD: Hulk Strength Push Press Tabata: Pull Ups Chest to Bar 8 cycles, push ups each Wednesday WOD: “Linebacker” 5 MB Cleans: Men’s 14# / Women’s 10 10 Pistols 15 Double Unders 20 min AMRAP ThursdayWOD: Hulk Strength Squat Cleans then Wall Balls: Men’s 20# 10′ / […]

Jan 14-19, 2013 Read More »

Jan. 13- Jan. 18, 2013

Monday WOD: “Annie” Hulk Strength Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. *Leaderboard* 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: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14

Jan. 13- Jan. 18, 2013 Read More »

Jan 7-12, 2013

Monday WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Press 5R4T Tuesday WOD: Hulk Strength Back Squats Hulk Strength Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday WOD: 150 KBS Men’s 50# / Women’s 35# Thursday WOD: ” Army PT Test”

Jan 7-12, 2013 Read More »

Dec 31, 2012- Jan 5, 2013

Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time…   Tuesday WOD: “Snatch” *One WOD only – new years day 10am* Snatch 1-1-1-1-1 then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD 10 Power Cleans:

Dec 31, 2012- Jan 5, 2013 Read More »

Dec 24-29, 2012

Monday MERRY CHRISTMAS!!! Gym Closed all Day! Tuesday MERRY CHRISTMAS!!! Gym Closed all Day! Wednesday WOD: 40 Push Press: Men’s 65# / Women’s 45# 30 Squats 20 Ring Dips 10 Double Unders 3R4T Thursday WOD: HULK DEADLIFT then, Tabata: “Bottom to Bottom” 8 Cycles: Rest at bottom of the squat Don’t let hamstrings relax at

Dec 24-29, 2012 Read More »

Dec 17th – 22nd

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” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (one arm): Men’s 50# / Women’s 35# 10 Min AMRAP Wednesday WOD: “Random”

Dec 17th – 22nd Read More »

Saturday

WOD: “Tabata” 29 Sec Work 10 Sec Rest KBS: Men’s 50# / Women’s 45# WallBalls: Men’s 20# 14′ / Women’s 14# 9′ Pull Ups Med Ball Cleans: Men’s 20# / Women’s 14#

Saturday Read More »