Monday: WOD: 3 rounds- 10 HSPU 10 DBHC, 50 DU 1 min Rest 3 Rounds 3 Rounds – 10 HSPU 10 DB STOH, 50 DU For Time- 10 Min Time Cap Tuesday: WOD: 60 MB Situps, 6 ST. Pull Ups, 60 Goblet Squats 50 MB Situps, 5 ST.Pull ups, 50 Goblet Squats 40 MB Situps, …
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 …
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: …
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: …
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 …
Monday: WOD: Every 2 Min : Deadlifts: 5 Unbroken (5 Sets) 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: Every 2 Min : 5 Unbroken Shoulder Press (5 Sets) WOD: 3 Thrusters 3 Burpee over bar …
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 : …
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 …
Monday: WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday: WOD: Strength: Thrusters/Box Jumps …then… 25 M OH Plate Lunge Row 300/250 M 12 Min AMRAP Wednesday: WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit Ups 70 Burpees for …
BECAUSE OF BAD WEATHER- NO 5:30 AM Class MONDAY!! All other classes as scheduled!! Monday: WOD: “Diane” Tabata Double unders; EMOM 8 Min 3-Bench Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday: WOD: “Oh My Core” 4 DB Renegade Man Makers (30/20) 6 C&J (135/95) 8 …