Daily WOD – Feb 24, 2015
Complete 3 rounds for time of: 30 situps 60 squats 90 double unders
Daily WOD – Feb 23, 2015
AMRAP in 3 minutes of: 5 deadlifts (185/135#) 5 wallballs (20/14# to 11/10') Rest 2 minutes then AMRAP in 3 minutes of: 5 deadlifts (185/135#) 5 c2b pull ups Rest 2 minutes then AMRAP in…
Football WOD – Feb 22, 2015
Complete 4 rounds for time where each round consist of 3 cycles of the following: 2 front squats (80% 1RM) 10 slam balls (40/30#) 1 rope climb Rest 2 minutes between each round.
Daily WOD – Feb 21, 2015
Snatch 1-1-1-1-1 And Power Snatch 1-1-1-1-1
Daily WOD – Feb 20, 2015
AMRAP in 1 minute of: power cleans (60% 1RM) AMRAP in 1 minute of: push ups Repeat for a total of 10 minutes. Score is total reps completed.
Make Up Day – Feb 19, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Push Press 1-1-1-1-1-1 then alternating tabata ring dips and box jumps (32/24") Valentine's Partner WOD…
Daily WOD – Feb 18, 2015
Complete 21-18-15-12-9-6-3 reps for time of: KB power snatches (53/35#) Russian twists (53/35#) Awesome Notes: The 2nd annual Battle for the Iron Phoenix is set to take place Saturday, May 2nd. GET JACKED UP!!
Daily WOD – Feb 17, 2015
We apologize for the late post, but as of 5:45am, the 6:15am class is cancelled for today! Coach Sarge was on her way and said roads were bad and people were slipping on 113.…
Daily WOD – Feb 16, 2015
AMRAP in 12 minutes of: 2 muscle ups 6 pistols 10 slam balls (40/30#) Cash Out: 33 burpees for time. Community Notes: Happy Birthday to the love of my life!
Football WOD – Feb 15, 2015
Complete 5 rounds for time of: 3 power snatches (185/125# NTE 90%) 9 chest to bar pull ups 12 lateral hops WOD Notes: Snatches must be completed without a press out.