WOD 10/17/17
15 Minutes to a heavy Snatch Then… AMRAP 15 Minutes 20 Bar Muscle Ups 30 Snatch 135/93 40 Burpees Over Bar 50 Double Unders Barbells... Read More
WOD 10/16/17
Front Squat: 4-4-4 then…. 3 Rounds for time 10 Squat Clean KB Thrusters L arm 53/35 10 Squat Clean Thrusters R arm 10... Read More
Endurance WOD 10/15/17
9-12 Open Gym 10- Olympic Lift Class 11- Endurance 5 Rounds 100m Farmer Carry 400m Run 50 Double Unders *Must row 1000m and Bike 50... Read More
WOD 10/14/17
Strict Press 1 RM Then… Pick Your Poison Choice 1: 30 Ring Muscle Ups for Time or 75 Burpee Pullups Choice 2: 800m Run or... Read More
WOD 10/13/17
WWPF 2RM Deadlift Then… For Time: 10 Synchronized Wall Ball Shots, 20/14 10 Alt Power Cleans, 185/123 10 Synchronized Toes 2 Bar... Read More
WOD 10/12/13
Back Squat 3-3-3 Then 14 Min AMRAP 10 Kettle Bell Swings 2 Pood/1.5Pood 10 Box Jumps 24/20 10 Ring Dips Post... Read More
WOD 10/11/17
Bench Press: Establish 1RM Then… For Time: 400m Run 30 Alt Pistols 20 Shoulder 2 OH, 135/93 100 DU 20 Shoulder 2 OH,... Read More
WOD 10/10/17
EMOM 7 Minutes 2 Snatch high pulls 1 Snatch Then… AMRAP 17 Minutes 10 Hang Snatch 115/73 10 C2B Pullups 17 Burpees 200m Run Jay-Z... Read More
WOD 10/9/17
Front Squat 3 sets of 6 reps Then: 30 Dbl KB Clean & Jerks 53/35 10 Strict Toes to Rings 20 Dbl KB Clean &... Read More
Endurance WOD 10/8/17
Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am Park Workout Run to the park 25 Burpees 1 Lap 50 Pushups 1 Lap 75... Read More