WOD 9/10/20
Snatch 2-2-2 (does not have to be touch and go) Then……. AMRAP 14 Minutes 3 Burpee Ring Muscle Ups or 10 Burpee Pullups 2 HSPU... Read More
WOD 9/9/20
Single Leg Step-ups: 3 x 8 Skull Crushers: 3 x 15 Then… For Time 400m Run 30 Front Rack Lunges, 115/73 25 Deficit Push-ups, 45’s/25’s... Read More
WOD 9/8/20
KB Jefferson Deadlifts: 3 x 15/leg Bicep Curls: 3 x 15 Then… The Foosie Fifty 50 Ring Rows 50 Kb Swings, 53/35 50 Situps 50... Read More
WOD 9/7/20 – Labor Day Special
Hard Labor 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 400m Run 10 Strict Pull-ups 10 Hang Power Cleans,... Read More
Endurance WOD 9/6/20
9 am- Olympic Lift Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: AMRAP 12 minutes 25 Thrusters 45/33 200m Run AMRAP 12 Minutes... Read More
WOD 9/5/20
7:30 am and 9am Classes 9am Virtual WOD 10 Minutes to Warm Up Deadlifts Then……. Hero WOD Nutts For time:10 Handstand push-ups15 Deadlifts 250/18325 Box... Read More
WOD 9/4/20
15 min to Heavy Hang Squat Clean Then… 3 Rounds 300m Run 15 T2B 7 Hang Squat Cleans, 165/113 Virtual 6am/12noon Reverse Fly: 3 x... Read More
WOD 9/3/20
EMOM 10 Minutes 2 Snatch Pulls 1 Snatch Then…… Vicki’s 62nd Birthday Extravaganza!!! 2 Rounds 31 Snatch Grip Deadlifts 95/63 31 Push Press 31 Hang... Read More
WOD 9/2/20
Single Leg Step-up: 3 x 8 Strict Pull-up: 3 x Max Effort Then… 13 min Ladder 2-4-6-8-10-12… Alt Arm Devils Press, 50/35 Lateral... Read More
WOD 9/1/20
EMOM 10 Minutes 1 Clean Pull 1 Clean 1 Jerk Then……. 500m Row or Ski 5 Clean and Jerk 155/103 400m Row or Ski 4... Read More