Monday:Odd Couple: Push Press/Pullups WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday WOD: 100M RUN OR 150M ROW; 5 HSPU 200M RUN OR 250M ROW; 10 HSPU 300M RUN OR 400M ROW; 15 HSPU 400M RUN OR 500M ROW; 20 HSPU 20 MIN AMRAP Wednesday WOD: […]
Feb. 7 – Feb. 13, 2016 Read More »
Monday: WOD: 100 Double Unders (buy in) 10 Power Cleans (95/65) 1 Sled Push 10 WallBalls (20/14) 5R4T Tuesday: Odd Couple: Deadlift/pushups WOD: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday: WOD 2 Cleans EMOM (175/115)(10 MIN) Then, Death by 10m Sprints Burpee Box Jumps Thursday: WOD: “Scott” 1 min Hang Cleans (95/65)
Feb. 1- Feb 6, 2016 Read More »
Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the
Jan 25- Jan 30, 2016 Read More »
Monday: WOD: “Fran” Thrusters: Men’s 95# / Women’s 65# Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday: ODD COUPLE Backsquats/Double Unders WOD: 11 Burpees 7 C&J: Men’s 95# / Women’s 65# 5R4T Wedesday: ODD COUPLE Pull Ups WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday: WOD: EMOM DBSP
Jan. 18 – Jan 23, 2016 Read More »
Monday ODD COUPLE: Push Press/L-Sit Holds WOD: 10 Power Cleans (135-95) 1 Sled Push 10 Burpees 15 min AMRAP Tuesday WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday ODD COUPLE: Shoulder Press/Lunges WOD: Death by 100m Run (12 Rounds) Thursday WOD: “Joey” 1 KBS-1 Farmer’s Carry 2 KBS – 2 Farmer’s Carry until complete 20
Jan 11 – Jan 16, 2016 Read More »
Monday WOD: “Cindy” 5 Pullups 10 Pushups 15 Squats 20 min AMRAP Tuesday WOD: Odd Couple Strength: Front Squat “Deadman’s Row” Row 2k; Deadlifts till failure (225/185) Wednesday WOD: Tabata: Deadlift (275/135) Deadlift (195/95) Deadlift (115/55) 8 cycles each move – 1 min rest between Thursday WOD: Master’s Final WOD 2013 (version) 100 Double unders,
Dec 08 – Dec 13, 2014 Read More »
Monday WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Press 5R4T Tuesday WOD: Hulk Strength Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday WOD: 150 KBS Men’s 50# / Women’s 35# Thursday WOD: ” Army PT Test” 2 Mile Run
Dec 01 – Dec 06, 2014 Read More »
Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 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
Nov 24 – Nov 29, 2014 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” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday WOD: “Random” 500M Row 15 Burpees 30 Squats
Nov 17 – Nov 22, 2014 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” Hulk Strength Power Cleans then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday WOD: “Don’t Put It
Nov 10 – Nov 15, 2014 Read More »