WOD

April 12 – April 17, 2021

Monday: WOD: Tabata Deadlift Burpees Box Jumps (24″/20″) TTB rest 1 min Tuesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Wednesday: WOD: 1 Squat Cleans: Men’s 125 / Women’s 85# 1 Push Up 15 min AMRAP, Increasing by 1 rep each round Thursday: WOD: “Lieutenant Dan” 200M …

April 12 – April 17, 2021 Read More »

April 5 – April 10, 2021

Monday: WOD: Mini WOD: double unders, air squats, DB Shoulder Press and Situps then : 1 Rep Max of your lift(s) or CF Total Tuesday: WOD: 8 min PushPress /decending from 8 reps then, “Tina” WB; MBC; PUSHUPS,SDLHP Tabata; 8 cycles record total reps Wednesday: WOD: EMOM: 3 CLEAN & JERKS/2BURPEES/1 CTB (10MIN) then, WOD: …

April 5 – April 10, 2021 Read More »

March 29 – April 3, 2021

Monday: WOD: “Mary” 5 HSPU 10 Pistols 15 Pullups 20 min AMRAP Tuesday: EMOM: 3 Snatches WOD: Burpees 1 and 1 thruster ascending for 10 min Wednesday: Odd Couple: Back Squats/Box Jumps WOD: 10 Push Ups 10 KBS: Men’s 50# / Women’s 35#/ 200 M Run 4R4T Thursday: WOD: 25 Double Unders 25 Box Jumps: …

March 29 – April 3, 2021 Read More »

March 22 – March 27, 2021

Monday: 10 Min EMOM:3-Deadlift /3-HSPU WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday: WOD: 250m/225m Row 10 Double Unders unbroken 20 WallBalls 30 Situps 20 Push Press 20 min AMRAP Wednesday: Backsquat: 8min WOD: 5 KBS 10 OHS 10 min AMRAP Thursday: WOD: 800M Run or 1K Row 30 Clean and Jerks …

March 22 – March 27, 2021 Read More »

March 8 – March 13, 2021

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: EMOM 10 Min : 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 : …

March 8 – March 13, 2021 Read More »

March 1 – March 6, 2021

Monday: WOD: “Whole 30” 5 ROUNDS FOR REPS 1 MIN MAX CALORIE ROW 1MIN BURPEES, DEADLIFTS, BURPEES, WALLBALLS, BURPEES Tuesday: STRENGTH: BACK SQUAT WOD: 12 MIN AMRAP 2 HSPU, 2 TTB IINCREASE BY 2 EACH ROUND Wednesday: WOD: “Butt Hurt” 5 ROUNDS OF CINDY (PULL UP, PUSH UP, SQUATS) 3 ROUNDS OF DT (DEADLIFTS, HANG …

March 1 – March 6, 2021 Read More »