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