Monday May 7th

By |2018-05-06T19:18:37-04:00May 6th, 2018|WOD|

WOD: A, Thruster (Work to a 5RM from the ground ) B. 3 Rounds for time: 400m Run 21 Dumbell Thruster 45/35# 15 Burpee **Not [...]

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Saturday May 5th

By |2018-05-06T19:18:06-04:00May 6th, 2018|WOD|

WOD: A, Push Jerk (work to a tough 3 rep ) within 15 min B.5 rounds for time: 20 pullups 30 push ups 40 front [...]

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Friday May 4th

By |2018-05-06T19:17:10-04:00May 6th, 2018|WOD|

WOD: A. Power Snatch (1 RM) B.  9 min AMRAP: Rx 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) [...]

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Thursday May 3rd

By |2018-05-06T19:16:41-04:00May 6th, 2018|WOD|

WOD:  5 sets: DB Bulgarian Split Squats ( @ 3010, 6 reps/leg ) Rest :45 Strict Toes-To-Bar (@ 3010, 5-8 reps ) rest :45 Single [...]

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Wednesday May 2nd

By |2018-05-06T19:16:13-04:00May 6th, 2018|WOD|

WOD: In teams of 2: (split work evenly) 3 rounds for time: 400m run 40 burpee 500m Row 50 Box jumps + rest 5 min [...]

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Monday April 30th

By |2018-05-06T19:14:05-04:00May 6th, 2018|WOD|

WOD: A. Squat Clean (1 RM ) beat number from a few weeks ago by 2lbs or more B. stick to a division! (then sign [...]

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Saturday April 28th

By |2021-04-07T11:05:35-04:00May 6th, 2018|WOD|

WOD: A, 800m run (Time) @ 85% (1 time) rest 3-5 mins  until everyone gets rest Metcon 5 sets: Pull-ups (10 unbroken ) rest :60 [...]

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Friday April 27th

By |2018-05-06T19:12:37-04:00May 6th, 2018|WOD|

WOD: A. Above Knee hang Power snatch + Below Knee Hang Power snatch + Below knee Hang Squat Snatch, (work to tough set within 15 [...]

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Thursday April 26th

By |2018-05-06T19:11:49-04:00May 6th, 2018|WOD|

WOD: 5 sets including warm up A1: Reverse Barbell Lunge  (6 reps per leg) rest :60 A2: Barbell Roll-outs  (@3010, 8-10 reps ) rest :60 [...]

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