W.O.D.

  • Bring-A-Friend Day!

    Teams of 2 - AMRAP in 15 minutes of:

    Pacer: 200m row

    AMRAP:
    - 10  SDHP 53/35 KB
    - 15  Goblet Squats
    - 20  Box Jumps (or step ups) 24/20 inches

    While athlete 1 rows 200m, athlete 2 will start the AMRAP. When athlete 1 finishes the row, he/she will pick up where athlete 2 left.

  • Today's WOD 02/05

    Part I  - Sumo Deadlift 1 RM (15min)
    Compare to 3/26/15

    Part II  - 3 Rounds of:
    - 1min HSPU (Sub is strict DB presses)
    - 1min KB swings 72/53#
    - 1min WB shots

    Every rep Counts

  • Today's WOD 02/04

    5 rounds for time of:
    - 5 Power Clean 165/115#
    - 15 Pull ups
    - 50 Double Unders

    **20min cap**

    Compare to 8/25/15

    Core - 2x15 weighted hip extensions


  • Today's WOD 02/03

    Part I  - EMOM for 8 minutes of:
    Hang Power Snatch, Power Snatch, OHS, Squat Snatch

    Part II  - AMRAP in 10 minutes of:
    - 10 Thrusters (bar from EMOM)
    - 2 Rope Climbs

    Core - 3 Max Effort L holds from Pull up bar

  • Today's WOD 02/02

    "Elizabeth"

    21,15,& 9 rep rounds for time of:
    - Squat Cleans 135/95#
    - Ring Dips

    **18min cap**

    Compare to 12/2/13 (7/24/15 Power Cleans)

     

  • Today's WOD 02/01

    Part I - 5 rounds, every other minute, of the STO complex:

                4 Push Presses, 3 Push Jerks, 2 Split Jerks

    Part II - As many burpee-pull ups as you can in 7 minutes

    Core - 3x10 GHD Sit ups

  • Today's WOD 01/30

    For time:

    Buy in: 1000M row
    Then, 5 rounds of:
          - 20 KB swings 70/53#
          - 30 Air squats

    **20 min cap**


  • Today's WOD 01/29

    Part I - EMOM for 8min:

    3 Power Cleans, 3 Front Squats, 3 Push Jerks

    Part II  - AMRAP in 8 minutes:

            - 5 GTO (with bar from EMOM)
            - 30 Double unders

    Core - 2x15 SLOW back extensions

     

  • Today's WOD 01/28

    Part I  - Gymnastics complex - 5 rounds, every two minutes:
                  5 T2B, 4 Pull ups, 3 C2B, 2 BMU

    Part II  - 10 rounds for time of:
            - 7 ring dips
            - 14 Air squats

            **15min time cap**


  • Today's WOD 01/27

    For time:
    10 Burpees to Pull up bar - 10  cal row
    15 Burpees to Pull up bar - 15  cal row
    20 Burpees to Pull up bar - 20  cal row
    25 Burpees to Pull up bar - 25  cal row

     


  • Today's WOD 01/26

    We will open on Tuesday.  PLEASE NOTE - although the parking lots have been plowed, because of the large piles of snow there is VERY LIMITED parking available.  Please be patient and remain respectful to the other tenants parking spaces (DO NOT park in their spots, if you do, you will be asked to move your car or it could be towed). If possible, meet up somewhere close by and carpool to the gym.


    Part I  - Back Squat 5x3. Every two minutes.

    Part II
      - AMRAP in 7 min of:
        - 7 KB swings 70/53# (36/22# or lighter)
        - 7 SDHP
        - 7 Goblet squats

    Core - 3 Max effort weighted plank


     

  • ALL CLASSES ON MONDAY 1/25 HAVE BEEN CANCELED

    Snowzilla WOD:

    1000 steps in virgin snow for time!

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