WOD

WWPF – for time   30 Synchronized Back Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack, 100/70) 30 Muscle Ups (mix anyway/1 person works @time)... Read More

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or... Read More

“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU)... Read More

Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into... Read More

The Lumberjack 20 20 Deadlifts 275/183 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20... Read More

9 am- Olympic Lift Technique with Jenny 10 am- Endurance with Brian NO YOGA Endurance: 3 Rounds 100 Double Unders 80 Air Squats 40 Russian... Read More

Lynne With a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Toes to... Read More

WWPF 50/50 DU Relay 100 DB Snatches, 50/35 (switch as needed) 2/2 Legless Rope Climb relay   50/50 DU Relay 75 C2B Pull-ups (Switch as... Read More

Back Squat 3-3-3   Then:   21 Power Snatch (135/93) 12 Pullups 400 Meter Run   21 Back Squat (135/93) 12 Pullups 400 Meter Run... Read More

10 Min AMRAP- “Cardio Junkie” 200m Run 50 feet Burpee Broad Jump   10 Min Amrap  –  ” Full Body BodyBuilding” 10 Box Step Up,... Read More