Hero WOD’s
From here on out we will not be posting the Hero WOD’s the night before. Plan on showing up and doing the work regardless of what it is. Remember, these WOD’s are written for those servicemen and women who are Read More …
January 10, 2014 WOD
8 Minute Time Cap: 15-12-9 Medball Clean 20/14lb Kettlebell Swing 53/35lb …With remaining time max rep burpees *Score is total Burpees completed
January 9, 2014 WOD
For Time: 50 front squats @75/55 50 situps 50 push press@75/55 50 situps 50 thrusters@75/55 50 situps
January 8, 2014 WOD
Max rounds in 3 minutes of: 20 Double unders 10 Squats w/ plate @ 45/35 5 Kettlebell snatch @ 53/35 Rest 90 seconds. Repeat for a total of 7 cycles.
January 7, 2014 WOD
5 Minute Amrap: Handstand PushUps Rest 5 Minutes 3 Rounds For Time: 10 Front Squat 135/95 Bear Crawl 20 Yards *There will be 2 seperate scored wods
January, 6 2013 WOD
11 Minute AMRAP: 11 Over the Box Jumps 24/20in. 11 Pull Ups 11 Deadlifts 85/55 11 Double Unders
January 4, 2014 Hero WOD
“Russell” Run 800 meters ———————- 5 rounds of: 20 Hand-release pushups 20 Overhead plate squats 45lbs/25lbs 50 Double-Unders ———————– Finish with 800 meter run Captain Drew Russell was a friend of many and a hero to all. Please come join Read More …
January 3, 2014 WOD
“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the Read More …
January 2, 2014 WOD
“Olympic Total” Max effort Snatch Max effort Clean & Jerk *3 attempts will be allowed per lift. Score is total weight moved for each lift added together.
January 1, 2014 WOD & Schedule
HAPPY NEW YEAR! Let’s start the new year off right with an awesome chipper! Schedule: 10am – 1pm open gym evening classes are the same as usual. “2014” For Time: 20 Thrusters 14 Toes to bar 20 Cleans 14 Chest Read More …