WOD 5/29/18
3 x 500m Row (0:00, 5:00,10:00) Then…. AMRAP 15 Minutes 10 KB Snatch, alt 70/53 20 Sit Ups 30 Double Unders 200m Run Happy post... Read More
WOD 5/28/18
Happy Memorial Day! 8am & 10am Classes ONLY “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory... Read More
Endurance WOD 5/27/18
9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s... Read More
WOD 5/26/18
Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating... Read More
WOD 5/25/18
WWPF 500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict... Read More
WOD 5/24/18
Back Squat 3-3-3 Then: 5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15 Post Loads and Times to... Read More
WOD 5/23/18
Press: 2RM 2 x DB max effort burn out sets (8-12 reps) Then… 1 Round for Time: 200m Run 15 Strict HSPU 400m... Read More
WOD 5/22/18
EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. AMRAP 18 Minutes 10 Ring and Bar Muscle Ups (split 5 and 5) 15... Read More
WOD 5/21/18
Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB... Read More
WOD 5/20/18
Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY... Read More