WOD 7/11/23
EMOM 10 Minutes 3 Touch and Go Power Cleans Then….. AMRAP 18 Minutes 1 Strict Ring Muscle Up (3 Pull + 3 Push) 4 Strict... Read More
WOD 7/10/23
Back Squat: 4RM Then, 3 x 4 Split Squats @ 40% For Time 400m Run 42 SA Russian Swings, 70/53 21 Toes 2 Bar 30... Read More
WOD 7/9/23
Olympic Lifting Low Hang Snatch: 4 x 1 @ 85%+ Hang Clean & Jerk: 4 x 1 @ 85%+ Endurance – AMRAP’S TO BE COMPLETED... Read More
WOD 7/8/23
Choose a Hero: Jerry For time:Run 1 mileRow 2KRun 1 mile Or……… Blake Four rounds for time of:100 foot Walking lunge with 45lb plate held... Read More
WOD 7/7/23
WWPF – For Time 50 Cal Bike (mix cal anyway) 42 Deadlifts, 225/153 100m Farmers Carry Relay (Both do 100), 70’s/53’s 50 Planking Burpees 30... Read More
WOD 7/6/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then….. 50-40-30-20-10 Double Under Sit Up Wall Ball
WOD 7/5/23
Bench Press: 4 x 4 *3 sec down / 1 sec pause 1″ above chest / 3 sec up) For Time 60 Cal Row or... Read More
4th of July WOD!
8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock... Read More
WOD 7/3/23
Back Squat (WK 6): Establish a 6RM Then, 2 x 6 Split Squats @ 50% 12 MIN EMOM (4 Rounds) Min 1: KB Swings (rep... Read More
WOD 7/2/23 – 9am Endurance
For Time 3 Rounds 400m Run 10 Jumping Squats, 45/33 4 Wall Climbs 2 Rounds 600m Run 15 Jumping Squats, 45/33 6 Wall Climbs 1... Read More