WOD 11/27/17
Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters... Read More
Endurance 11/26/17
9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double Unders
WOD 11/25/17
The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups ... Read More
WOD 11/24/17 (6am, 9:30am, Noon, 4pm)
WWPF 100DU/100DU 50 Synchronized Wall Balls Shots, 20/14 75DU/75DU 50 C2B Pullups (Partner hangs) 50DU/50DU 50 Planking Burpees... Read More
WOD 11/23/17
HAPPY AMRAPS-GIVING 8am and 10am classes only today Appetizer: 15 Min Back Squat work up to Heavy Double. Main Course: AMRAP 10... Read More
WOD 11/22/17
Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3 Then… 13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips
WOD 11/21/17
15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups... Read More
WOD 11/20/17
Front Squat: 1-1-1 Then… Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict Pullups
WOD 11/19/18
Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15... Read More
WOD 11/18/17
Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each... Read More