• 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...

    May
    09

    Thursday May 10, 2018

    Skill:
    10 Legless Rope Climbs/Regular Rope Climbs

    For Time:
    21-15-9
    One Arm OH KB Squat 24kg/16kg
    Double The Reps KBS
    2 Rope Climbs after each round

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

    May
    09

    Wednesday May 9, 2018

    5km Run

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

    May
    07

    Tuesday May 8, 2018

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

    12 Min AMRAP
    30 Double Unders
    10 Burpees
    3 Bar Muscle Ups

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

    May
    06

    Monday May 6, 2018

    Please come prepared to wod outside

    “Loredo”
    6 RFT
    24 Air Squats
    24 Push-ups
    24 Walking Lunges
    400m Run

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

    May
    03

    Friday May 4, 2018

    “McGhee”

    30 Min AMRAP
    5 Deadlifts 275/185
    13 Push-ups
    9 Box Jumps

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

    May
    02

    Thursday May 3, 2018

    Sled Sprints
    3 Rounds
    3 Minutes Work/3 Minutes Rest

    Core:
    3 Rounds
    10 Strict Hanging leg raises
    20 Hollow rocks
    30 GHD/ Weighted Sit-ups
    40 Mountain Climbers

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

    May
    01

    Wednesday May 2, 2018

    Build to a Heavy Shoulder Press

    For Time:
    21 Push Jerks 135/95
    400m Run
    15 Push Jerks
    400m Run
    9 Push Jerks
    400m Run

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

    Apr
    30

    Tuesday May 1, 2018

    20 Min AMRAP

    10 Power Cleans 185/125
    20 Burpees
    30 Pull-ups
    40 Walking Lunges
    50 Double Unders

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

    Apr
    29

    Monday April 30, 2018

    Tempo Front Squats
    5×3 (3-2-0)

    3 RNFT
    20 Medball Cleans
    20 KB Single Leg DL
    20 Calorie Row

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

    Apr
    26

    Friday April 27, 2018

    50-40-30-20-10
    Wallballs
    Calorie Row
    Sit-ups

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