WOD 4/14/18
Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder... Read More
WOD 4/13/18
WWPF Grip Fest 400m Farmers Carry Relay (100m splits), 70’s / 53’s 50 Synchronized Russian Swings, 70/53 20 Strict Pull-ups (switch every 5 / partner... Read More
WOD 4/12/13
Overhead squat 2-2-2 Then: 400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15... Read More
WOD 4/11/18
Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps) Then… 5 Min AMRAP 120... Read More
WOD 4/10/18
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up... Read More
WOD 4/9/18
Box Squats: 5 x 5 Then….. 12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall... Read More
Endurance WOD 4/8/18
9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10... Read More
WOD 4/7/18
Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight Multiple stations of bench press, deadlift, and cleans will... Read More
WOD 4/6/18 (4pm/5:30pm classes this evening)
WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb 400m Med Ball Run Relay,... Read More
WOD 4/5/18
Hang Cleans 2-2-2 Then: 3 Rounds of: 10-8-6-4-2 Reps of: Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes... Read More