• 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...

    Jun
    23

    Friday June 23, 2017

    4RFT
    30 Push-ups
    20 Front Squats 115/85
    20 Push Press 115/85
    30 Sit-ups

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

    Jun
    22

    Thursday June 22, 2017

    Pool Wod! 🏊🏼‍♀️

    5 Rounds
    30 Sec Tred Water
    1 Min Rest

    12 Min AMRAP
    Swim 1 Lap
    10 Jump Squats
    Swim 2 Laps
    20 Jump Squats
    Swim 3 Laps
    30 Jump Squats….increasing in this manner for 12 Minutes

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

    Jun
    21

    Wednesday June 21, 2017

    Build to a Heavy complex:
    Snatch Grip Deadlift + Squat Snatch

    For Time:
    2000m Row

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

    Jun
    20

    Tuesday June 20, 2017

    10RFT
    7 TTB
    10 KBS 32kg/24kg
    7 Burpees

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

    Jun
    15

    Thursday June 15, 2017

    Deadlifts
    3-3-3-3-3

    For Time:
    10-1
    Pull-ups
    *50 Double Unders after each set of pull-ups

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

    Jun
    14

    Wednesday June 14, 2017

    12 Min AMRAP
    12 Power Snatch 95/65
    24 Wallballs

    Accessory Work:
    10 Rounds
    30 Sec Hollow Hold
    30 Sec Squat Hold

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

    Jun
    13

    Tuesday June 13, 2017

    Pool Day!

    6 Laps
    200 Lunges
    6 Laps
    100 KBS 24kg/20kg
    6 Laps
    50 Pool M/U’s
    6 Laps
    25 In & Outs
    6 Laps

    Partner up and share the work

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

    Jun
    12

    Monday June 12, 2017

    10 RFT
    200m Run
    1 Legless Rope Climb

    Pool WOD Tuesday

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

    Jun
    09

    Friday June 9, 2017

    5 Rounds
    1 Min Sumo Deadlift High Pull 75/55
    1 Min Push Press 75/55
    1 Min Rowing
    Rest 1 Minute

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

    Jun
    08

    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