Month: May 2017

May 29 – June 3, 2017

Monday WOD: “MURPH” 10 AM CLASS ONLY¬† 1 MILE RUN 100 Pull Ups 200 Push Ups 300 Air Squats 1 MILE RUN Tuesday WOD: “Lieutenant Dan” 200M Run 10 Power Snatches: Men’s 24# / Women’s 75# 10 SDLHP 20 DU or 15 Burpees 5R4T Wednesday Odd Couple : Front Squats/DB WT Lunges WOD: 1. Row …

May 29 – June 3, 2017 Read More »

May 22 – May 27, 2017

Monday: ODD COUPLE: Push Press/L-sit holds 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: ODD COUPLE Shoulder Press/Lunges Then Death by 100m Run (12 Rds) Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry until 20 KBS …

May 22 – May 27, 2017 Read More »

May 15 – May 20, 2017

Monday: WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday: WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday: WOD: ODD COUPLE: Deadlift/Push Up Then Max Effort 2k Row or 1 mile Run …

May 15 – May 20, 2017 Read More »

May 8 – May 13, 2017

Monday: Odd Couple OHS/MUSCLE UP WOD: 15 min AMRAP 10 TTB 20 Burpees 400 M Run Tuesday: WOD: Row 300 M 15 Thrusters (95/65) 100 m Run 5R4T Wednesday: Odd Couple Front Squats/Double Unders WOD: 30 Power Cleans (95/65) 20 Power Cleans (135/95) 10 Power Cleans (155/115) Run 200m between each round and after last …

May 8 – May 13, 2017 Read More »