WOD

July 25- July 30, 2022

Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 3-6-9-12-15… and so on of OHS 30 DU after each set 10 MIN AMRAP Tuesday: WOD: 10 Min to find Heavy Single Bench Press rest 2 min then: Buy In: 30/24 Calorie Row 42-30-18 Walls Balls; MB Situps Cash Out: 30/24 …

July 25- July 30, 2022 Read More »

July 4 – July 9, 2022

9 AM ONLY MONDAY Monday: WOD: “4th of July 1776” Teams of 3: Complete 1776 reps (no more than 200 of any movement, must do at least 10 reps of every movement Kettlebell swings (50/35), Air squats, Push ups, burpees, pull ups, sit ups, row for cals, double unders, wall balls (20/14), slam ball (30/20), …

July 4 – July 9, 2022 Read More »

May 30 – June 4, 2022

MONDAY: Memorial Day- 1 Class ONLY- 9 AM- we will have several options for Murph- Monday: WOD: Murph-no vest 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) …

May 30 – June 4, 2022 Read More »

May 23 – May 28, 2022

Monday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: 100 Double Unders 25 Situps 15 KBS 3 Sets- each for time Tuesday: WOD: 12 Min: 3×3 Squat Cleans (6 min-65-75% of single heavy) 3×3 Clean Grip DL (6 …

May 23 – May 28, 2022 Read More »