Labor Day WOD 9/3/18
8 am and 10 am Classes WCBC Open Gym: 8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs... Read More
WOD 9/2/18
9AM – Oly Lifting 10AM – Endurance 4 Rounds 20 Pullups 30 Pushup 40 Situps 50 Squats *Run 400m after each Round 11:15AM –... Read More
WOD 9/1/18
1A)Push Press: 3-3-3 1B) 500m Row x 3 Then…. 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push Press, 95/63 Russian Twist, 20/14
WOD 8/31/18
WWPF 10 Min AMRAP 50 Alt Burpee Box Jumps, 24/20 In Remaining Time……. 50 Double Under Relay ——2 Min Break——- 10 Min AMRAP... Read More
WOD 8/30/18
Hang Squat Clean 2-2-2 Then: 12 Min Amrap of: 8 Pullups 6 Hang Squat Cleans 95/63 4 Hand Stand Pushup Post... Read More
WOD 8/29/18
Bench Press: 2RM 2 x 2 @ 90-95% Then… FOR TIME: 15 Deadlifts, 225/153 41 DU 10 Toes Through Rings 12 Deadlifts 41... Read More
WOD 8/28/18
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Chipper 800m Run 40 Burpees 30 Snatch 135/93 20 Muscle Ups
WOD 8/27/18
Back Squat: 2RM 2 x 2 @90-95% THEN…. For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n... Read More
WOD 8/26/18
9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) – 3 +... Read More
WOD 8/25/18
8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict... Read More