May 2014

May 26 – May 31, 2014

Monday CLOSED for MEMORIAL DAY Tuesday WOD: Strength: Deadlift and BackSquat WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS 4 KBS : 4 THRUSTERS AND SO ON (ADDING 2 REPS) FOR 15 MINUTES Thursday WOD: “Buried with […]

May 26 – May 31, 2014 Read More »

May 19 – May 24, 2014

Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Odd Couple Front squats 1 Box Jump –> 1 Pull Up First

May 19 – May 24, 2014 Read More »

May 12 – May 17, 2014

Monday odd couple Front Squats then, 12 min AMRAP 100m Run – 10 Burpees 200m Run – 10 Burpees 300m Run – 10 Burpees 400m Run – 10 Burpees Tuesday 10 DB Snatches 100m Run 1 Sled Push 10 TTB 8R4T Wednesday odd couple : DEADLIFT WOD: ” Back yard blitze” 5 pullups on the

May 12 – May 17, 2014 Read More »

May 05 – May 10, 2014

Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 25m oh plate lunge: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60

May 05 – May 10, 2014 Read More »