Monday: WOD: “Bazinga” Strength: Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders/BF Burpees Tuesday: WOD: “Sheldon” Cash IN: Row 500m then 4 Rounds of : 8 Pushups,8 DL, 8 Pullups,8 Box Jumps Cash OUT: 40 unbroken double unders or 5 min Wednesday: WOD: “Leonard” 3R4T : 10 KBS, 200m Run, 20 Jumping Squats Strength: OHS/HSPU › Read more
Monday: WOD: “TS 1-2017” 9 – 15 – 21 Thrusters (95/65) Bar Facing Burpees for time Tuesday: WOD: “TS 4-2017” 100 Cal Row 50 TTB for time Wednesday: Strength: 3-C & J EMOM for 6 min WOD: 10 Min AMRAP of: as many unbroken double unders as possible 10 KBS (70/50) 100 meter run Thursday: › Read more
Monday: WOD: “Cindy” 5 Pullups 10 Push ups 15 Squats 20 min AMRAP Tuesday: WOD: 3 Squat Cleans EMOM then, 21-15-9 TTB & Burpees Wednesday: WOD: Odd Couple: Push Press/Double Unders then, 36′ of Burpee Broad Jump 12 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100 › Read more
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Old Couple: Back Squats/Even: burps/situps Thrusters /Pullups: Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday: WOD: 20 MB Cleans 2 Rope Climbs 20 Double Unders 20 min AMRAP Thursday: WOD: 7 › Read more
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie Row; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday: WOD: 20 min AMRAP 10 Squat Cleans: Men’s 95# / Women’s › Read more
Monday: 10:00 AM CLASS ONLY WOD: “HOTSHOTS 19- MODIFIED 6 ROUNDS FOR TIME 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Wednesday: WOD: “Hey You…Mike” › Read more
Monday: WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday: WOD: “Bell Work” 5-Squat Cleans EMOM for 5 Min then: 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday: WOD: “Random” 500M Row › Read more
Monday: WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday: WOD: “Shoulder Complex” Strength: Power Cleans EMOM 12 min then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday: WOD: “Don’t › Read more
Monday: 1 DEADLIFT 10 TTB 15 BAR FACING BURPEES 20 MIN AMRAP Tuesday: ODD COUPLE: HANG SNATCH/L-PULLUPS WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT Wednesday: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 25 MIN AMRAP Thursday: 5 ROPE CLIMBS/ 800 M RUN 20 HSPU/40 DB SNATCHES 60 MBC FOR › Read more
Monday: WOD: 3 Back Squats EMOM for 10 Min then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95) › Read more

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