WOD 6/3/15
TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15 Toes 2 Bar Rob Lavoie 1 year and 6... Read More
WOD 6/2/15
EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with... Read More
WOD 6/1/15
15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope... Read More
WOD 5/31/15
9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run... Read More
WOD 5/30/15
10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer... Read More
WOD 5/29/15
15 minutes to work to a heavy snatch Then… “Wacky Wiser Partner Friday” Partner Death By…. OHS, 95/63 C2B Pullups *Complete 1 OHS and C2B... Read More
WOD 5/28/15
Thruster 3-3-2-2-1-1-1 Then 10 Thrusters (135#/93#) 50 Double Unders 50 Situps 8 Thrusters 40 Double Unders 40 Situps 6 Thruster 30 Double unders 30 Situps... Read More
WOD 5/27/15
1A. Bench Press: deload: 1 x 3 (65%), 1×3 (70%), 1 x3 (75%) 1B. Bent Over Row: deload 1 x3 , 1 x 3 ,... Read More
WOD 5/26/15
2 x 1,000m Row Then….. AMRAP 2 Minutes Power Clean and Jerk 135/93 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 165/113 2... Read More
WOD 5/25/14
Open Gym: 8-10am Memorial Day Murph: 10am Open Gym: 11:30am – 1pm “Murph” 1 mile run 100 pullups 200 Pushups 300 Air Squats 1 mile... Read More