• 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...

    Nov
    30

    Thursday November 30, 2017

    20 Min AMRAP
    500m Row
    50 Walking Lunges
    10 Alternating DB Snatch 70/50

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

    Nov
    29

    Wednesday November 29, 2017

    Snatch
    3-3-3-3-3

    9 Min AMRAP
    20 Burpees
    15 Snatch 75/55
    15 Burpees
    15 Snatch 135/95
    10 Burpees
    15 Snatch 165/110
    5 Burpees
    Max Snatch 205/145

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

    Nov
    28

    Tuesday November 28, 2017

    20 Minutes to work on Power Clean & Push Jerk

    10 Min AMRAP
    10 Pull-ups
    50 Double Unders

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

    Nov
    27

    Monday November 27, 2017

    For Time:
    100 Push-ups
    200 Sit-ups
    300 Air Squats

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

    Nov
    23

    Thursday November 23, 2017

    3 AMRAP:
    400m run
    Max Clean & Jerk 135/95

    Rest 3 Minutes

    Repeat until you reach 30 C&J

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

    Nov
    22

    Wednesday November 22, 2017

    “Hansen”
    5RFT
    30 KBS 32kg/24kg
    30 Burpees
    30 Sit-ups

    30 Minute Cap

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

    Nov
    21

    Tuesday November 21, 2017

    Sumo Deadlift
    5-4-3-2-2-1

    Partner “Karen”
    150 Wallballs
    *Every time the ball drops or isn’t moving there is a 10 Burpee penalty

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

    Nov
    20

    Monday November 20, 2017

    OverHead Squat
    7-7-7-7

    3RFT
    50 Double Unders
    10 TTB

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

    Nov
    16

    Thursday November 16, 2017

    20 Minutes to build to a Heavy Snatch

    10 Min AMRAP
    10 Power Snatch 95/65
    10 OHS 95/65
    10 Back Rack Lunges 95/65

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

    Nov
    15

    Wednesday November 15, 2017

    3RFT
    20 Deadlifts 225/155
    20 Box Jumps
    4 Rope Climbs
    400m Run

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