Regular Schedule Mon-Wednesday, Closed Thursday & Friday, Regular Schedule Saturday Monday: WOD: 200 M Run 25 KBS 25 Burpees 25 Double Unders 25 Situps 20 min AMRAP Tuesday: WOD: EMOM: HSPU/Pull UPs WOD: 21-15-9 deadlift, wall balls Wednesday: WOD: 10 Calorie Row 10 Bench Press 10 rounds for time Thursday: Closed Christmas Eve Friday: Closed …
Monday: WOD: ASTHMA ATTACK 3 RUNS THEN 21 STOH/TTB 2 RUNS THEN 15 STOH/TTB 1 RUN THEN 9 STOH/TTB Rest 2 Min then 8 Min AMRAP 10 pistols, 2 mu, 1 rope climb Tuesday: WOD: 6’S Cash In: 800 M Run then 2 WALL CLIMBS 10 M OH LUNGE 6 DL 6 BAR FACING BURPEES …
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Strength: Back Squats/Even: burps/situps Thrusters : 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 min …
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie SKI; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min Strength: 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 …
Wednesday: 10 Min Strength: Odd Min: 5 Front Squats (135/95) Even Min: 5 Strict Pull-ups Then EMOM for 13 Min: 3 Hang Cleans (95/65); 3 BBJ (24/20) Then: Add 1 HC/1 BBJ each round until you can’t complete it in the minute Thursday: Happy Thanksgiving! (Closed for the day)
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# Rest 2 Min Ski 2000 M Tuesday: WOD: “Bell Work” 5-Squat Cleans EMOM for 6 Min then: 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min …
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 8 min then 5 Shoulder Press; 10 Squats 10 Push Press; 10 Squats 15 Power Jerk; 10 Squats Men’s 95# / Women’s …
Monday: WOD: 1 DEADLIFT 10 TTB 15 BAR FACING BURPEES 20 MIN AMRAP Tuesday: ODD COUPLE: Push Press/Pistols WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT Wednesday: WOD: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 3R4T Thursday: WOD: 5 ROPE CLIMBS/ 800 M RUN 20 HSPU/40 DB SNATCHES 60 MBC …
Monday: WOD: 4 Back Squats EMOM for 8 Min then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps(24/20) 12 KBS(50/35) 12 Jumping Lunges 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95) 6 Pushups 9 Squats 5 cyles, max rounds in 3 min, …
Monday: WOD: 21-18-15-12-9 Wall Balls 15-12-9-6-3 Burpee Box Jumps For Time Tuesday: Strength: Odd: OHS/ Even Plank 20 KBS; 400 M Run 15 KBS; 300 M Run 10 KBS; 100 M Run 2R4T Wednesday: WOD: 50-40-30-20-10 Double Unders 12-12-12-12-12 Situps 25-20-15-10-5 Calories For Time Thursday: WOD: 5 Burpees 10 TTB 15 of a barbell movement …