WOD 12/18/19
Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35... Read More
WOD 12/17/19
Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34... Read More
WOD 12/16/19
Test your Back Squat 1 rep max Then… AMRAP 15 min w/ Double Kettle bells 7 sumo dead lifts 6 Russian Swings 5 Hang Power... Read More
Endurance WOD 12/15/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order: No Rest Between AMRAPs... Read More
WOD 12/14/19
Dirty 30 Minute AMRAP 100 Air Squats 50 Cal Row 15 Burpees 100 Sit Up 40 Cal Bike 15 Burpees 100 Push Up 30 Cal... Read More
WOD 12/13/19 – No 5:30pm Today Due to Holiday Party
WWPF 300 Double Unders (switch every 50) 50 Partner Alt Med Ball Sit-ups, 20/14 80 OH DB Lunges, 50/35 (partner hangs/switch when partner drops) ... Read More
WOD 12/12/19
Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70% Then… 10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20... Read More
WOD 12/11/19
Bench Press 15 min to work up to a heavy single Then…. For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2... Read More
WOD 12/10/19
Snatch 1-1-1 Then….. 21-15-9-6-3 Thruster 75/53 Burpee Over Bar Pullup
WOD 12/9/19
Back Squats deload week. 1×5 @ 40% 1×5@50% 1×5@60% Then… 3 rds 8 Power Clean 155/103 1 Min Airbike for Cal Rest 1 min each... Read More