W.O.D.

  • Happy Thanksgiving!

    Class Schedule - 8am, 9am and 10am only

    'Barbara'

    5 rounds for time of:

    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 air squats

  • Today's WOD - 11/26

    DUE TO THE INCLEMENT WEATHER ALL AFTERNOON/EVENING CLASSES TODAY HAVE BEEN CANCELED. WE WILL BE OPEN TOMORROW!

    Thanksgiving Day Class Schedule - 8am, 9am and 10 am only

    Black Friday Class Schedule - 8am, 9am and 10am only

    AMRAP in 10 minutes of:

    3,6,9,12,15*……….reps of:

    • Power snatches 95/65#
    • Box jumps. 24/20 inches

    Post total number of reps completed to comments

    Core - 3 Max Effort L-holds from pull up bar

     

  • Today's WOD - 11/25

    Rotating EMOM for 30 minutes of:

    • 30 seconds rowing for calories
    • 30 seconds of wall ball shots 20#/14#
    • 30 seconds of power cleans 95/65#

    Post calories rowed and number of reps for each exercise to comments

  • Today's WOD - 11/24

    Part I - Deadlift heavy single.

    Part II - In 7 minute complete:

    • 200M run
    • 10 burpees
    • 200M run
    • 10 burpees
    • 200M run
    • As many T2B as you can with the remaining of the time.

    Score is number of T2B completed. Post top load of deadlift and score of w/o to comments

  • Today's WOD - 11/22

    21,15, and 9 reps rounds for time of:

    • Squat Snatches 95#/65#
    • C2B Pull Ups

  • Today's WOD - 11/21

    Part I - ‘Grace’ For time:

    • 30 Clean & Jerks 135/95#

    Compare to 09/30/13

    **10 min cap**

    Part II - 100KCal for time

    Post both times to comments


  • Today's WOD - 11/20

    For time:

    • 400M run/ 21 front squats. 95#/65#/ 21 lateral burpees
    • 400M run/ 15 front squats/ 15 lateral burpees
    • 400M run/ 9 front squats/ 9 burpees

    Compare to 09/22/14


     

  • Today's WOD - 11/19

    Skill - Pull ups

    WOD - Every Rep Counts. Alternating Tabata Intervals of:

    • SDHP 70#/53# KB
    • HSPU's

  • Today's WOD - 11/18

    Skill - Rope Climbs

    WOD - AMRAP in 18 minutes of:

    • 15 back squats 115/75#
    • 12 burpee box jumps 24/20 inches
    • 9 KB Swings 53#/36#
    • 6 T2B
    • 3 Rope Climbs


  • Today's WOD - 11/17

    Part I  - EMOM for 8min:

    • 5 hang power cleans
    • 5 push jerks

    Part II - 3 rounds for time of:

    • 10 Deadlifts 275/185
    • 50 double unders

    **12min cap**

    Post loads of EMOM and time of couplet to comments


  • Today's WOD - 11/15

    Part I - EMOM for 8:

    • 1 shoulder press + 2 push presses + 3 push jerks

    Part I - AMRAP in 8min:

    • 10 KB Swings 53/35#
    • 10 Goblet Squats 53/35#

  • Today's WOD - 11/14

    Part I - 15 minute to do a Snatch heavy single

    PART II - AMRAP on 8 min of:

    • 10 ring dips
    • 10 Alt. Pistols

    Post heavy single and total rounds to comments


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