January 9, 2014 WOD
6 Rounds for Time: 3 Frontsquat @80% of max 100yd. sprint
January 8, 2015 WOD
12 Minute AMRAP: Wall balls *Every time the ball is put down, complete 50 double unders.
January 7, 2014 WOD
5 Rounds for Time: 10 Toes to bar 10 Front rack lunges @115/75 10 Medball clean step overs @24″/20″
January 6, 2015 WOD
22 Minute AMRAP: 15 Clean and Jerks @135/95 30 Backsquat @135/95 45 Kettle bell swings @53/35 60 Burpees
January 5, 2014 WOD
20 Minute EMOM: 1 Snatch, as heavy as possible *Must be a full (squat) snatch Just a friendly reminder, beginning tomorrow all of our regular classes will be starting 1/2 hour earlier! New schedule looks like: 6am WOD 8am WOD Read More …
January 3, 2014 WOD
FIRST “KAREN” WOD TODAY! Remember, everyone is welcome to participate! Rules: -$5 buy-in. -Everyone will complete “Karen”. Does not have to be RX’d, you will do it the same exact way on the 17th. -Every athlete competing will have Read More …
January 2, 2015 WOD
30-25-20-15-10 Kettlebell Swings 53lbs/35lbs Sit Ups
January 1, 2015 WOD
15 Minute AMRAP: 15 Over the Box Jumps 24/20in. 15 Push Ups 15 Deadlifts 85/55 15 Double Unders
December 31, 2014 WOD
Benchmark Day! Happy New Years Eve! We will be having open gym all day, from 7am to 6pm. Be sure to show up by 5pm so you have enough time to warm up and get your WOD in before 6pm!
December 30, 2014 WOD
3 Rounds for Time: 15 Front squat @115/75 12 Burpees over the bar 9 Push press