• 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...

    Aug
    01

    Tuesday August 1, 2017

    Pool Day 🏊🏼‍♀️

    I call this one…”Swim Karen, Swim!”

    Please bring a med ball to the pool 🙂

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

    Jul
    30

    Monday July 31, 2017

    5 RFT
    200m Farmers Carry
    20 Hand Release Push Ups
    10 Push Jerks 135/95

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

    Jul
    27

    Thursday July 27, 2017

    Build to a Heavy Clean & Jerk

    3 Rounds (NFT)
    5 Inchworm
    10 KB Deadlift (per leg)
    30 Sec L-Sit

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

    Jul
    25

    Wednesday July 26, 2017

    4RFT
    25 Sit-ups
    3 Rope Climbs
    5 Atlas Stone Lifts
    400m Run

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

    Jul
    24

    Tuesday July 25, 2017

    Pool Wod

    8 Rounds
    25m Swim (2 Laps)
    7 Goblet Squats 32kg/24kg
    9 Burpees

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

    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