Saturday Wod 3.17.18

Level 1 In Partners, Complete For Time 100 Front Squats 135/95# 100 Calorie Row 200′ Synchro DB Front Rack Lunge 30/20# Level 2 In Partners, Complete For Time 100 Front Squats 165/110# 100 Calorie Row 200′ Synchro DB Front Rack Lunge 45/30#

Read More

Friday Wod 3.16.18

Open Workout 18.4 For time: 21 Deadlifts 225/155# 21 Handstand Push-ups 15 Deadlifts 225/155# 15 Handstand Push-ups 9 Deadlifts 225/155# 9 Handstand Push-ups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap

Read More

Thursday Wod 3.15.18

Thursday Night Scheduling Reminder. 4PM – Class 5PM – Open 18.4 Announcement 6PM – Class Levels 1 and 2 Establish a Max Load 50′ Farmers Carry Then Every 5 Minutes For 15 Minutes Run 800 Meters Run These Hard!

Read More

Wednesday Wod 3.14.18

With a 20 Minute Running Clock 0:00-10:00 Establish a 3RM Front Squat Then From 10:00-20:00 Level 1 AMRAP 25 Wall Ball Shots 20/14# 15 Pushups Level 2 25 Wall Ball Shots 30/20# 15 Ring Dips Your Score = Front Squat + Reps Combined For a Total Optional Work 3 Sets, Not For Time Bar Muscle-up […]

Read More

Tuesday Wod 3.13.18

Level 1 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 115/75# Min 2 – 10 Toes To Bar Min 3 – 15 Russian Swings 70/53# Level 2 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 155/105# Min 2 – 12 Toes To Bar Min 3 – 15 Russian Swings […]

Read More

Monday Wod 3.12.18

Establish a 3 Rep Max Weighted Strict Pull-up Then Level 1 5 Rounds For Time 7 Clean and Jerks 135/95# 7 Pull-ups Level 2 5 Rounds For Time 7 Clean and Jerks 165/110# 7 Chest-2-Bar Pull-ups Optional Work 3 Sets, Not For Time Rope Climb x 3-5 (Select Reps Based off Ability) Barbell Z-Press x […]

Read More

Saturday Wod 3.10.18

In Partners 16 Minutes AMRAP 1-2-3-4-5-6-7-8…Reps Burpee DB Thruster Level 1 – 30/20# Level 2 – 45/30# Partners Alternate Rounds Ascending By 1 Rep For 16 Minutes

Read More

Friday Wod 3.9.18

Open 18.3 2 rounds for time of: 100 Double Unders 20 overhead squats 115/80# 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups Time cap: 14 minutes

Read More