January 2018

Jan. 22 – Jan 27, 2018

Monday: WOD: Strength: Deadlifts: 5×5 WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Strength: Shoulder Press 5×5 WOD: 3 Thrusters 3 Burpee over bar EMOM for 10 Rounds then add 1 rep each minute Thursday: WOD:

Jan. 22 – Jan 27, 2018 Read More »

Jan. 15 – Jan 20, 2018

Monday: WOD: “MOCROSSFIT” 250m Row 10 Push Press (115/75) 10 BackSquats (115/75) 200m Run 20 Situps 10 Hang Cleans (115/75) 3R4T Tuesday: WOD: Odd Couple: Deadlift and Plate Lunges 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

Jan. 15 – Jan 20, 2018 Read More »

Jan. 8 – Jan 13, 2018

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: 1min Row: Men’s 275m / Women’s 235m 1min Burpees and Pistols until 50 burpees and 50 Pistols are completed Wednesday: WOD: “Glenn” Odd Couple Front squats/strict pullups then: 3 Hang

Jan. 8 – Jan 13, 2018 Read More »