WOD 6/3/18
Front Squat 3×2 with 3 second pause on both reps Then…. AMRAP 12 Minutes 15 C2B Pullups 15 Thrusters 95/63 Great job to Marco on... Read More
WOD 6/3/18
9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m... Read More
WOD 6/2/18
Power Clean 3-3-3-3-3 Then: 7 rounds for time of: 7 Power cleans 135/93 7 Burpee pull-ups Post loads and Times to... Read More
WOD 6/1/18
WWPF 0:00 – 13:00 Work up to a heavy snatch 15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with... Read More
WOD 5/31/18
Push Press 3-3-3 Then: 13 Min Amrap: 13 Box Jumps 24/20 10 Push Press 95/63 7 Toes to Bar Post Loads... Read More
WOD 5/30/18
EMOM 10 Minutes Deadlift + Clean + Front Squat + Jerk, 60-75% Then…. EMOM 10 Minutes 100m Med Ball Run, 20/14 Then…... Read More
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