Saturday Wod 5.30.20

In Partners, 7 Rounds For Time 20 Sandbag Squats 20 Burpee Pull-ups Level 1 – 75/50# Level 2 – 125/85# Level 3 – 150/100# Optional Work Choose 2 Hip Mobility Exercises Choose 2 Shoulder Mobility Exercises Bodyweight Option 500′...

Read More

Thursday Wod 5.28.20

5 Tough Sets Front Squat x 3 @33X1 7 Rounds For Time 9 Hang Squat Snatch 30 Double Unders Level 1 – 65/45# Level 2 – 95/65# Level 3 – 115/75# Optional Work 5 Rounds, Not For Time 12...

Read More

Wednesday Wod 5.27.20

10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – Suitcase Carry x 50’/Side (Work To Something Heavy Before Starting 10 Minutes AMRAP 10 Toes To Bar 50′ Forward Bear Crawl 10 Toes To Bar 50′ Backward...

Read More

Tuesday Wod 5.26.20

40 Minutes E120 (20 Sets) Power Clean + 2 Jerks For those that came yesterday this day can be used to help you recover more quickly. Lighten the loads accordingly. Optional Work 15 Minutes Easy Row Bodyweight Option...

Read More

Monday Wod 5.25.20

Reminder – 8:30am and 10am are our only two classes for the day. Come to the class you signed up for. “Murph” For Time Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile Reps May...

Read More

Saturday Wod 5.23.20

In Partners, 10 Minutes AMRAP Max Calorie Assault Bike 6 Sandbag Cleans 80′ Sandbag Carry Partners Switch Everytime Sandbag Work Is Completed, Goal is Total Calories Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional...

Read More

Friday Wod 5.22.20

7 Rounds For 90 Seconds 15 Erg Facing Burpees Max Calorie Row With Remaining Time 3 Minutes Between Bouts Optional Work Accumulate 12 Peg Board Ascents 3 Tough Sets Landmine Row x 8 Bodyweight Option 7 Rounds For 90...

Read More

Thursday Wod 5.21.20

10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – L-Sit Hold x 20 Seconds 12 Minutes AMRAP 20 Kettlebell Swings 12 DB Thrusters Level 1 – 53/35#, 30/20# Level 2 – 70/53#, 45/30# Bodyweight Option 10...

Read More