Wednesday Wod 10.4.17

20 Minutes To Achieve 7 Heavy Sets Back Squat x 3 Then 3 Rounds For Time 30 Wall Ball Shots 15 Toes To Bar   Level 1 – 20/14# Level 2 – 30/20#   Optional Work Build To a Heavy Single Power Snatch   5 Tough Sets Snatch Grip Romanian Deadlift x 3

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Tuesday Wod 10.3.17

20 Minutes To Build To a Heavy 3-Rep Clean Then 4 Minutes AMRAP Calorie Row   Rest 2 Minutes   4 Minutes AMRAP 10 Pull-ups 10 DB Press   Level 1 – 30/20# Level 2 – 45/30#, C2B Pull-up   Optional Work 3 Sets Clean Lift Off x 5 (Perform These Heavy)   3 Tough […]

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Monday Wod 10.2.17

Level 1 20 Minutes AMRAP 40 Double Unders 7 Deadlifts 225/155# 14 Pushups   Level 2 20 Minutes AMRAP 40 Double Unders 7 Deadlifts 275/185# 14 Ring Pushups   Optional Work 4 Tough Sets Bench Press x 8   3 Tough Sets Glute Ham Raise x 5 @31X0

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Saturday Wod 9.30.17

Due to asphalt repavement around the gym, all Saturday morning classes are cancelled today, normal schedule resumes next Saturday, October 7th.  However, we will be meeting at Brandy Creek Beach Parking Lot B to run the Davis Gulch Trail for a group trail run 9AM. All are welcome to join!

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Friday Wod 9.29.17

Level 1 5 Tough Sets Push Press x 5 Then 12 Minutes AMRAP 4 Wall Climbs 15 Wall Ball Shots 20/14# 15 Sit-ups Level 2 5 Tough Sets Push Press x 5 Then 12 Minutes AMRAP 8 Strict Handstand Pushups 15 Wall Ball Shots 30/20# 15 GHD Sit-ups Optional Work Crossover Symmetry Iron Scap 2 […]

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Thursday Wod 9.28.17

12 Minutes EMOM Min 1 – 100′ Front Rack Carry L-Arm Min 2 – 100′ Front Rack Carry R-Arm Min 3 – Supinated Grip Bent Over Row x 6-8 Then 4 Rounds For Time Run 400 Meters 30′ Single Arm Overhead Lunge L-Arm 30′ Single Arm Overhead Lunge R-Arm Level 1 – 45/30# Level 2 […]

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Wednesday Wod 9.27.17

Levels 1 and 2 20 Minutes To Achieve 5 Tough Sets Front Squat x 3 @31X0 Then In Partners 6 Rounds 1 Minute Max Calorie Assault Bike (Switching at 30 Seconds) Rest 2 Minutes   Optional Work 3 Tough Sets Barbell Hip Thrust x 10   10 Minutes Recovery Run (Light, Not Super Intense)

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Tuesday Wod 9.26.17

Level 1 20 Minutes To Establish a Heavy Load Squat Snatch Cluster Set 1.1.1 Then 3 Rounds For Time 15 C2B Pull-ups 15 Single Arm Russian Swings L 53/35# 15 Single Arm Russian Swings R 53/35#   Level 2 20 Minutes To Establish a Heavy Load Squat Snatch Cluster Set 1.1.1 Then 3 Rounds For […]

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Monday Wod 9.25.17

Level 1 24 Minutes EMOM Min 1 – 10 Thrusters 95/65# Min 2 – 40 Double Unders Min 3 – 45 Seconds Max Calorie Row   Level 2 24 Minutes EMOM Min 1 – 10 Thrusters 115/75# Min 2 – 50 Double Unders Min 3 – 45 Seconds Max Calorie Row   Optional Work 5 […]

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