• 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...

    Jul
    24

    Monday July 24, 2017

    Deadlifts
    5-4-3-3-2-2-1-1

    15 Min AMRAP
    30 Air Squats
    20 Handstand Push-ups
    10 Deadlifts 225/155

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

    Jul
    20

    Thursday July 20, 2017

    20 Minutes to build to a Max
    Push Jerk + Split Jerk

    Row Sprints for Max Distance
    8 Rounds
    30sec work
    1 Min Rest

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

    Jul
    19

    Wednesday July 19, 2017

    Snatch Balance (warm up)

    Build to a Heavy Snatch

    “Annie”
    50-40-30-20-10
    Double Unders
    Sit-ups

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

    Jul
    18

    Tuesday July 18, 2017

    Partner Pool Wod (Bring indoor workout wear in the event of Thunder storms)

    20 Min AMRAP
    Partner 1: Swim 2 Laps
    Partner 2: Max Air Squats
    Partner 1: Swim 2 Laps
    Partner 2: Plank Hold

    Switch – Partner 2 swims while Partner 1 Squats and holds a Plank

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

    Jul
    16

    Monday July 17, 2017

    For Time:
    50 Box Jumps
    50 KBS 32kg/24kg
    50 Knee to Elbow
    50 Wallballs
    50 Burpees

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

    Jul
    14

    Friday July 14, 2017

    Sally Squats 135/95

    For Time:
    10-1
    Deadlifts 275/185
    Burpee over Bar

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

    Jul
    13

    Thursday July 13, 2017

    20 Minutes to Build to a Heavy Hang Power Clean + Squat Clean

    4RFT
    15 Wallballs
    10 Pull-ups
    2 Rope Climbs

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

    Jul
    11

    Wednesday July 12, 2017

    5Km Run
    Sc: 3Km

    Please come prepared to run outdoors

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

    Jul
    11

    Tuesday July 11, 2017

    Pool Day!!…no conflicts this time I promise lol

    20 Minute AMRAP
    Swim 5 Laps
    20 Jump Lunges
    20 Push-ups
    20 KBS 24kg/20kg

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

    Jun
    29

    Friday June 30, 2017

    5RFT
    25 Wallballs
    25 Pull-ups

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