Monday Wod 12.24.18

Christmas Eve Schedule Reminder: 8AM, 9AM, 12PM Classes Only Level 1 “12 Days of Christmas” 1 – 200 Meter Run 2 – Front Squats 155/105# 3 – Ring Dips 4 – Toes To Bar 5 – DB Thrusters 30/20# 6 – Box Jump Overs 24/20” 7 – Burpees (Target) 8 – Wall Ball Shots 20/14# […]

Read More

Saturday Wod 12.22.18

“Fran” 21-15-9 Reps For Time Thruster 95/65# Pull-up Optional Work 5 Tough Sets 3 Position Clean (Floor, Below Knee, Above Knee Without Dropping)

Read More

Friday Wod 12.21.18

Establish a 1 Rep Max Front Squat Then 10 Minutes AMRAP 30 Meter Farmer Carry Lunge 45/30# 100 Meter Farmer Carry 45/30# Row 15/12 Calories

Read More

Thursday Wod 12.20.18

Establish Max Timed L-Sit Static Hang Then For Time Level 1 120 Double Unders 40 Burpees 90 Double Unders 30 Burpees 60 Double Unders 20 Burpees 30 Double Unders 10 Burpees Level 2 For Time 150 Double Unders 50 Burpees 120 Double Unders 40 Burpees 90 Double Unders 30 Burpees 60 Double Unders 20 Burpees […]

Read More

Tuesday Wod 12.18.18

Establish a 1 Rep Max Snatch Then 10-9-8-7-6-5-4-3-2-1 Reps For Time Overhead Squat Toes To Bar Level 1 – 115/75# Level 2 – 135/95#

Read More

Monday WOD 12.17.18

Establish a 1 Rep Max Push Press Then 3 Rounds For Time 12 Push Jerks Run 400 Meters Level 1 – 135/95# Level 2 – 165/110# Level 2+ – 185/125#

Read More