March 2, 2018 WOD
18.2! Come join us between 4pm and 7pm. Come in, sign-up for a heat, warm-up, and get after it!
Author: Clayton
March 1, 2018 WOD
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaling Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes Read More …
February 28, 2018 WOD
For time: 30 muscle-ups Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up Read More …
February 27, 2018 WOD
20 minute AMRAP: 25 burpees 15 body-weight back squats Scaling This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or Read More …
February 26, 2018 WOD
12-9-6 reps for time of: Hang squat cleans Burpee bar muscle-ups Men: 165 lb. Women: 115 lb. Scaling This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up Read More …
February 24, 2018 Hero WOD
Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance Read More …
February 23, 2018 WOD
18.1! Friday night lights schedule will be 4pm to 7pm. Come in, warm up, and sign up for a heat! Be sure to complete the judges course! Gallery
February 22, 2018 WOD
For time: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate Scaling This is a quick down-and-back chipper. Reduce the reps Read More …
February 21, 2018 WOD
7 rounds for time of: 14 dumbbell deadlifts 14 alt. dumbbell shoulder presses Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that Read More …
February 20, 2018 WOD
21-15-9 reps for time of: Snatches Box jumps Men: 115 lb., 24-in. box Women: 75 lb., 20-in. box Scaling This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The Read More …