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FRIDAY 9/1/17

Posted by on 9:39 pm in WOD | 0 comments

3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups   THEN   3 Rounds- Not for time 300m Row or 800m Bike 20 second Hollow Body Hold

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THURSDAY 8/31/17

Posted by on 9:16 pm in WOD | 0 comments

5 Rounds 200m Sprint Rest 30 seconds after each round THEN 10 Minute AMRAP 2-4-6-8-10……..(keep going up by 2 reps) Power Clean 135/95 HSPU Box Jump Overs...

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TUESDAY WOD 12/27/16

Posted by on 9:38 pm in WOD | 0 comments

Tabata 8 Rounds :20 Seconds word :10 Seconds rest Dead Lift 185/125 Push Ups Ab Mat Sit Ups Box Jumps 24/20

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MONDAY WOD 12/26/16

Posted by on 9:16 pm in WOD | 0 comments

3 Rounds -Not for time 30 Sec Plank 20 Half Moons 25/15 10 Banded Good Mornings 3 Rounds For Max Reps 1 Minute: Front Squats 75/55 1 Minute: Double Unders 1 Minute: Snatch 75/55 1 Minute: Burpees 1 Minute: Row for Calories 2 Minutes:...

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SATURDAY WOD 12/24/16

Posted by on 10:40 pm in WOD | 0 comments

12 Days of Christmas 1 Snatch 115/75 2 Box Jumps 30/24 3 Thrusters 115/75 4 Toes-to-Bar 5 Hang Power Cleans 115/75 6 HSPU (sub HR Push Ups) 7 Wall Balls 8 GHD Sit-ups 9 Kettlebell Swings 53/35 10 Lunges (10 each side) 11 Dead Lift 115/75 12 Cal Bike/Row Do 1, then 2-1, then 3-2-1, then...

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FRIDAY WOD 12/23/16

Posted by on 10:33 am in WOD | 0 comments

12 Minute AMRAP 80 Double Unders 40 Air Squats 20 Dead Lift 185/125

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FRIDAY WOD 12/23/16

Posted by on 8:34 pm in WOD | 0 comments

12 Minute AMRAP 80 Double Unders 40 Air Squats 20 Dead Lift 185/125

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THURSDAY WOD 12/22/16

Posted by on 8:38 pm in WOD | 0 comments

EMOM x 10 Minutes Odd: :45 secs Max Cal Row/Bike Even: 10 KB/DB Snatches 53/35 (5/arm) On the 15:00 4 Rounds 18 Wall Balls 20/14 12 T2B 6 Snatch...

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WEDNESDAY WOD 12/21/16

Posted by on 7:50 pm in WOD | 0 comments

Partner WOD 80 Front Squats 115/75 (40 each) 100 Ab Mat Sit Ups EACH 80 Power Cleans 115/75 (40 each) 100 Box Jumps 24/20 (50 each) Spend 10-15 minutes working on stretching and...

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MONDAY WOD 12/19/16

Posted by on 8:42 pm in WOD | 0 comments

1-1-1-1-1 Clean & Jerk (Building) 3 Rounds of 4 Minute AMRAP 7 Pull Ups 7 Thrusters 95/65 7 Burpees *Rest 3 minutes between each 4 min AMRAP

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