• 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...

    Jan
    17

    Wednesday January 17, 2018

    Accessory Day!

    10 Rounds
    5 Strict Pull-ups
    75 Single Skips

    3 Rounds
    10 Single Leg KB Deadlift
    10 Bulgarian Split Squats
    10 Hip Thrusters

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

    Jan
    16

    Tuesday January 16, 2018

    Isabel
    30 Snatch 135/95

    Core:
    8 Min AMRAP
    10 V-Ups
    20 Weighted Sit-ups 45/25
    30 Russian Twist

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

    Jan
    12

    Friday January 12, 2018

    7RFT
    400m Row
    40 Double Unders
    Rest 2 Minutes between Rounds

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

    Jan
    11

    Thursday January 11, 2018

    15 Min EMOM
    Hang Snatch + OHS

    5 minutes Max Prowler Push

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

    Jan
    10

    Wednesday January 10, 2018

    4RFT
    15 Burpees
    20 Hollow Rockers
    25 DB OHWL 50/35

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

    Jan
    09

    Tuesday January 9, 2018

    20 Min AMRAP
    5 Power Cleans 145/100
    10 TTB
    15 Wallballs

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

    Jan
    05

    Friday January 5, 2018

    4RFT
    400m Run
    50 Air Squats

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

    Jan
    04

    Thursday January 4, 2018

    Bear Complex
    5 Rounds for Max Load

    Complete 7 Unbroken sets:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    Rest as needed between Rounds

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

    Jan
    03

    Wednesday January 3, 2018

    10 Rounds for Max Distance
    30 sec Row Sprint
    1:30 section Rest

    5 RNFT
    5 Strict Pull-ups
    10 Handstand Push-ups

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

    Jan
    02

    Tuesday January 2, 2018

    20 Min AMRAP
    10 Box Jumps 30”/24” sc: step ups
    15 Single Arm DB OHS 50/35
    20 weighted Sit-ups 45/25 (weight straight overhead)

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