Monday: WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday: WOD: 1min Row: Men’s 275m / Women’s 235m 1min Burpees and Pistols until 50 burpees and 50 Pistols are completed Wednesday: WOD: “Glenn” Odd Couple Front squats/strict pullups then: 3 Hang […]
June 27- July 2, 2016 Read More »
Monday: WOD:”Lucky” Odd Couple : Front Squats , then 50 Deadlifts: Men’s 225 / Women’s 155 Every pause do 10 burpees Tuesday: WOD: Odd couple Pull Ups (strict): OHS Then 50 Double Unders 50 Back Extentions 3R4T Wednesday: WOD: “Oblideration WOD #1” 5 Squat Cleans: Men’s 155# / Women’s 115# 20 KBS: Men’s 50# /
June 20 – June 25, 2016 Read More »
Monday: WOD: “Diane” Odd Couple Bench Press/ Double unders then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday: WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Run 1 mile or 2k Row for time… Wednesday: WOD: 10 KBS: Men’s 50# / Women’s 35#
June 13 – June 18, 2016 Read More »
Monday: WOD: BUY IN: 500M ROW; 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T CASH OUT: 10 HSPU UNBROKEN Tuesday: WOD: Odd Couple Front Squats/Push Press 10DB SNATCH; 2 DB TGU 20 GOBLET SQUATS/12 BOX JUMPS 3R4T Wednesday: WOD: “BEYONCE” 7 Burpees 11 Overhead
June 6 – June 11, 2016 Read More »
Monday 10 am class only Monday: WOD:”Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Tuesday: WOD: “GUTS” Odd Couple: Deadlifts / Double Unders (10 min) then, 3 Snatches,6 OHS, 9 Back Squats 12 min AMRAP Wednesday: WOD:”PAIN” EMOM : 6 MED BALL CLEANS/6 BURPEES (10 MIN) EMOM: 100
May 30 – June 4, 2016 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 15 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100
May 23 – May 28, 2016 Read More »
Monday: WOD: “Bazinga” Strength: Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders 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 Thursday:
May 16 – May 21, 2016 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 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
May 9 – May 14, 2016 Read More »
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie Row; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 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: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 10R4T
May 2 – May 7, 2016 Read More »
Monday: 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 Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9
April 25 – April 30, 2016 Read More »