WOD 7/11/20
Front Squat: 5-5-5 Then… FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups 300m Run 21 Kb Swings 15 Burpee... Read More
WOD 7/10/20
12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35 ——-Rest 2 minutes———- 12... Read More
WOD 7/9/20
15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday,... Read More
WOD 7/8/20
RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15 Then… 14 Min Ladder (3-6-9-12-15-18…) Toes... Read More
WOD 7/7/20
15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7... Read More
Fit4All-9am 7/7/20
Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute... Read More
WOD 7/6/20
Back Squat: 5-5-5 Then… 15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53... Read More
Endurance WOD 7/5/20
8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double... Read More
4th of July WOD 7/4/20 7:30am and 9am-Hero WOD
Choose your Hero: Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty... Read More
WOD 7/3/20
10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35 ——–2 min rest———- 10 Min AMRAP 24... Read More