Tuesday Wod 4.2.19

5 Tough Sets Jerk x 2 5 Minutes AMRAP Burpee Box Jump Overs 24/20” Optional Work Strict Press 6-6-4-4-2-2 Reps 2 Heavy 6’s, 2 Heavy 4’s 2 Heavy 2’s….

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Monday Wod 4.1.19

10 Minutes EMOM Squat Clean x 1 For Time 50 Wall Ball Shots 20/14# 25 Toes To Bar 40 Wall Ball Shots 20/14# 20 Toes To Bar 30 Wall Ball Shots 20/14# 15 Toes To Bar 20 Wall Ball Shots 20/14# 10 Toes To Bar 10 Wall Ball Shots 20/14# 5 Toes To Bar Optional […]

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Sunday 3.31.19

Don’t forget, Level-up Partner Challenge starts this coming monday the 1st. Make sure to sign-up beforehand!

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Saturday Wod 3.30.19

Don’t forget, our Partner Level Up Challenge is starting this coming Monday the 1st. Make sure to sign-up today at the front desk! Level 1 13 Minutes AMRAP 5 Chest-2-Bar Pull-ups 11 Push-ups 30 Double Unders Level 2 13 Minutes AMRAP 3 Bar Muscle-ups 11 Push-ups 30 Double Unders

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Friday Wod 3.29.19

In Partners, 2 Rounds For Time Run 200 Meters 60 Box Jump Overs 24/20” Run 200 Meters 50 Deadlifts Run 200 Meters 40 Power Cleans Run 200 Meters 30 Push Press You Select Load, 1 Barbell For all Movements Optional Work 10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – 12-18 GHD […]

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Thursday Wod 3.28.19

5 Tough Sets Back Squat x 5 Level 1 3 Rounds For Time 50′ DB Front Rack Lunge 45/30# 20 Pull-ups Level 2 3 Rounds For Time 50′ KB Front Rack Lunge 53/35# 15 Strict Pull-ups

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Wednesday Wod 3.27.19

5 Tough Sets Weighted Strict Pullup x 5 12 Minutes EMOM Accumulate As Many Reps As Possible Min 1 – 80′ Shuttle Runs Min 2 – 45 Seconds Assault Bike (Calories) MIn 3 – 45 Seconds Row (Calories) Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 3 Tough Sets Reverse Grip […]

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Tuesday Wod 3.26.19

3 Rounds Total 4 Minutes AMRAP Squat Snatch Rest 4 Minutes Ascend In Load Each AMRAP Level 1 Round 1 – 95/65# Round 2 – 115/75# Round 3 – 135/95# Level 2 Round 1 – 135/95# Round 2 – 165/105# Round 3 – 185/115#

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Monday Wod 3.25.19

5 Tough Sets Strict Press x 3 7 Minutes AMRAP 15 Burpees (Target) 15 Kettlebell Swings L1 – 53/35#, L2 – 70/53# Optional Work 3 Tough Sets Half Kneeling Single Arm DB Strict Press x 5 3 Tough Sets Single Arm Kettlebell Deadlift x 10 (Sumo Style)

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