Make Up Day – Jul 16, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: EMOM for 20 minutes hang clean (80-85%) 200 burpees for time Complete a round every…
Daily WOD – Jul 15, 2015
Partner Interval AMRAP in 15 minutes: 10 wallballs (20/14# to 10/9') 10 slam balls (40/30#) Community Notes: Happy Birthday Mark Gibson (Notorious GIB)!!
Daily WOD – Jul 14, 2015
Complete for time 25-20-15-10-5 reps for time of: KB swings (53/35#) pull ups
Daily WOD – Jul 13, 2015
Bench Press 8x3 (3 second eccentric, 80%) Then 5x5 weighted ring dips Community Notes: Happy Birthday Rachael and Russ!!
Football WOD – Jul 12, 2015
Complete every 90 seconds: 120 yd sprint 5 clean and jerks (205/125#) 10 slam balls (40/30#) WOD Notes: Complete one of the above movements every 90 seconds for a total of 15 rounds (5 rounds…
Daily WOD – Jul 11, 2015
Yay Burpees! Complete 200 burpees for time WOD Notes: Scaling options will include 100 or 150 burpees. There will be a 25 minute time cap on this WOD. Compare to 140716. Community Notes: Congratulations to Julie R.,…
Daily WOD – Jul 10, 2015
EMOM for 20 minutes of: 1 hang clean (AHAP) WOD Notes: AHAP = as heavy as possible but in the neighborhood of 80 to 85%.
Make Up Day – Jul 9, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Teams of 3 complete 5k run, 300 wallballs (20/14# to 10/9'), 200 ring rows Push…
Daily WOD – Jul 8, 2015
Complete 3 rounds for time of: 10 handstand push ups 20 overhead squats (95/65#) 30 box jumps (24/20") Community Notes: An early thank you to Kehl, Sarge, Zhu and Dave - who are stepping up big time to cover…
Daily WOD – Jul 7, 2015
Box Front Squat 8x3 (75%) Then Max consecutive wallballs (20/14# to 10/9')