WOD 3/14/17
*We will update via facebook and our website on possible snow closings* 15 minutes to work up heavy in the following complex: Clean Hang Clean... Read More
WOD 3/13/17
4 rep max back squat then 2 sets 4 at 90% Then… 21 – 15 – 9 Pull-ups 9 – 15 – 21 Dumbell Thrusters... Read More
Endurance WOD
9 am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 4 Rounds 600m Row 20 Pushups 40 Double Unders 15 Goblet Squats Rest 3... Read More
WOD 10/11/17
17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat... Read More
WOD 3/10/17
WWPF- For Time 500m/500m Row Relay 300 Double Unders (Must switch every 50) 150 Kb Swings, 53/35 75 Dumbbell Push Press,... Read More
WOD 3/9/17
Over Head Squat 2-2-2-2-2 Then 10 Min Ladder 1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63 ... Read More
WOD 3/8/17
Bench Press: 1RM Weighted Pullup: 1RM Then… For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt... Read More
WOD 3/7/17
Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake... Read More
WOD 3/6/17
Back Squat: 4Rm 2 x 4 @90% Then…. 10 AMRAP: 50′ HandStand Walks 20 Pistols, alt
Endurance WOD 3/5/17
9 am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance 2 Rounds 50 Double Unders 40 Wall Balls 30 Med Ball Sit Ups... Read More