• 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...

    Oct
    15

    Monday October 16, 2016

    Time to test that 1RM Deadlift in preparation for Saturday’s Fundraiser!

    For Time:
    1000m Row

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

    Oct
    12

    Friday October 13, 2017

    Partner Wod
    100 Wallballs
    100 Alternatibg DB Snatch 50/35
    100 Hand Release Pushups
    100 V-Ups
    100 Jump Lunges

    One athlete works at a time, the other holds a plank

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

    Oct
    11

    Thursday October 12, 2017

    Please come dressed to run Outdoors

    5km Run/5000m Row
    Sc: 3km Run/3000m Row

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

    Oct
    11

    Wednesday October 11, 2017

    20 Minutes to build to a Heavy Hang Clean + Full Clean

    For Time:
    15-12-9
    Power Cleans 135/95
    Strict Handstand Pushups
    TTB

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

    Oct
    09

    Tuesday October 10, 2017

    Please come prepared to wod outside. Let’s take advantage of the beautiful fall weather. 6am will be inside

    3 Rounds – 1 Min at each station for max reps

    Thrusters 95/65
    Deadlifts 155/105
    Box Jumps
    Shoulder to Overhead 155/105
    Row for Calories

    1 Minute Rest after each round

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

    Oct
    06

    Friday October 6, 2017

    7 Front Squats
    EMOM Burpees!
    Burpees increase each minute….how long can you last?!

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

    Oct
    05

    Thursday October 5, 2017

    Build to a Heavy Hang Snatch

    Open Wod 14.1
    10 Min AMRAP
    30 Double Unders
    15 Power Snatch 75/55

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

    Oct
    03

    Wednesday October 4, 2017

    3RFT
    15 Deadlifts 225/155
    15 Handstand Push-ups
    5 Bar Muscle Ups

    Core:
    100 Flutter Kicks
    50 V-Ups
    25 Hollow Rockers

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

    Oct
    03

    Tuesday October 3, 2017

    10 Min EMOM
    Clean & Jerk
    5 additional money nurse to Max out

    5 Mins
    100 KBS
    Max Rep Push-ups
    Rest 3 Mins
    5 Mins
    80/55 Cal Row
    Max Box Jumps

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

    Oct
    01

    Monday October 2, 2017

    Please come prepared to wod outside
    5 Min Max Shuttle Run

    REST

    18 Min AMRAP
    400M Run
    30 OHWL 45/25
    20 Medball Cleans
    10 Tuck Jumps

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