• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Apr
    19

    Friday April 20, 2018

    Partner Time!

    1 Mile Run
    100 DB Snatch 50/35
    100 Medball Sit-up Passes
    100 HSPU
    1 Mile Run

    Share the work as you chose, except for the sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    18

    Thursday April 19, 2018

    Deadlifts
    3-3-2-1-2-3-3

    3 Rounds:
    10 TTB
    10 Single Leg KB Deadlift

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    17

    Wednesday April 18, 2018

    10RFT
    10 Thrusters 95/65
    10 Wallballs

    Core:
    3 x 1 Minute Plank

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    16

    Tuesday April 17, 2018

    20 Minutes – Hang Snatch + Snatch

    For Time:
    70 Double Unders
    50 KBS 24kg/16kg
    70 Double Unders
    50 KB SDL High Pull
    70 Double Unders
    50 KB OHWL
    70 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    15

    Monday April 16, 2018

    4 Min AMRAP
    14/12 Calorie Row
    14 Medball Cleans
    14 Burpees

    Rest 4 Minutes

    4 Min AMRAP
    14/12 Calorie Row
    12 Medball Cleans
    12 Burpees

    Rest 4 Minutes

    4 Min AMRAP
    14/12 Calorie Row
    10 Medball Cleans
    10 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    12

    Friday April 13, 2018

    Broncos Memorial Wod

    30 Min AMRAP

    16 OHS 95/65
    16 Sit-ups
    16 Box Jumps 30”/24”
    16 C2B Pull-ups
    16 Calorie Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    12

    Thursday April 12, 2018

    “Elizabeth”
    21-15-9
    Cleans
    Ring Dips

    Accessory:
    3 Minutes Max Prowler Push

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    10

    Wednesday April 11, 2018

    Shuttle Run
    5 Rounds
    2 Minutes work/2 Minutes Rest

    Core:
    3 Rounds
    20 Weighted Sit-ups
    20 KB Russian Twist
    20 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    09

    Tuesday April 10, 2018

    Team of 2

    80 Calorie Row

    Then…
    50-35-20
    Deadlifts 185/125
    HSPU
    Then…

    80 Calorie Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    08

    Monday April 9, 2018

    10 Min EMOM
    3 Snatch 135/95

    12 Min AMRAP
    15 Wallballs
    15 Power Snatch 75/56

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to