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Wednesday WOD 4.6.16

Jerk (Your Choice Of Jerk)
1-1-1-1-1  Reps
Then
10 Minutes AMRAP
15 Russian Swings (Something Heavy)
10 Burpee Box Jump Overs 24/20” (VIDEO)

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Tuesday WOD 4.5.16

“Cindy”
20 Minutes AMRAP
5 Pull-ups (VIDEO)
10 Pushups (VIDEO)
15 Air Squats (VIDEO)
OR
“Mary”
20 Minutes AMRAP
5 Handstand Pushups (Strict Or Kipping) (VIDEO)
10 Alternating Pistol Squats
15 Pull-ups (VIDEO)

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Monday WOD 4.4.16

25 Minutes To Establish a 1 Rep Max
Clean
Then
2-3 Attempts At Max Unbroken Double Unders
Then For Time
Run 800 Meters

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Sunday 4.3.16

Rest Day. Enjoy!

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Saturday WOD 4.2.16

Partner Workout
5 Rounds For Time
30 Deadlifts 255/165# (VIDEO)
30 Toes To Bar (VIDEO)
1 Partner Works/Time

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Friday WOD 4.1.16

20 Minutes To Establish a 1 RM
Snatch (VIDEO)
Then
“Amanda”
9-7-5 Reps For Time
Squat Snatch 135/95#
Muscle-up

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Thursday WOD 3.31.16

4 Rounds For Time
15 Push Press 115/75# (VIDEO)
Run 400 Meters
Rest 90 Seconds
Aim to Go Hard Each Round
Record Total Time

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Wednesday WOD 3.30.16

“Baz”
30 Minutes AMRAP
30 Double Unders (VIDEO)
8 Squat Cleans 155/105# (VIDEO)
11 Hand Release Pushups (VIDEO)

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Tuesday WOD 3.29.16

1-2 Attempts At Max Set of Unbroken
Pull-ups
Then
5 Rounds For Time
7 Strict Handstand Pushups
15 Russian Swings (Use Something Heavy)

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Monday WOD 3.28.16

20 Minutes To Establish a 1 RM
Overhead Squat (Taken From Rack)
Then At The 25 Minute Mark…
9-15-21-15-9 Reps For Time
Overhead Squat 95/65#
Box Jump 24/20”

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Saturday WOD 3.26.15

Don’t forget our schedule for today will be classes at 8 and 9AM(free class), then 16.5 from 10am on. Also, barbecue at 12 to celebrate the end of the open and have some fun. We are suppling the meat, please bring a side dish and a chair!

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Friday WOD 3.25.16

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

 

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Thursday WOD 3.24.16

Evening Classes Tonight:

3:00p-4:00p-6:00p

14 Minutes AMRAP
50′ Goblet Carry Walking Lunges 53/35#
50 Double Unders
25 Kettlebell Swings 53/35#
25 Box Jumps 24/20”

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Wednesday WOD 3.23.16

3 Rounds For Time
10 Push Press 135/95#
20 Pull-ups
30 Air Squats

Optional Work
Spend 15-20 Minutes Practicing Your Ring Muscle-Ups