Daily WOD – Jul 17, 2018
Complete max reps in 4 minutes at each of the following stations: Row (1 cal = 1 rep) Rope climbs Then repeat for 3 minutes at each, then 2 minutes, then 1 minute. Record total…
Daily WOD – Jul 16, 2018
Push Jerk 3-3-3-3-3 Then 5x10 KB bench press WOD Notes: Compare to 170719.
Football WOD – Jul 15, 2018
In one minute complete: 5 back squat (80% 1RM) as man box jumps as possible (20/16") Repeat for a total of 6 rounds. WOD Notes: Racks will be used for back squats today which means…
Daily WOD – Jul 14, 2018
Complete 5 rounds for time of: 5 hang clean thrusters (155/95#) 10 toes to bar 15 deadlifts (155/95#) Rest 60 seconds after each round. WOD Notes: Once the workout starts, everyone will be tracking their…
Daily WOD – Jul 13, 2018
"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Open Gym – Jul 12, 2018
Join us between 4:30 and 7:00pm for Open Gym! You can do any workout you'd like, or make up a workout from the past week: AMRAP in 16 minutes of: max consecutive muscle ups, w/…
Daily WOD – Jul 11, 2018
Overhead Squat 3-3-3-3-3 Then 50-40-30-20-10 reps NFT of: hollow rocks sit ups WOD Notes: For anyone that doesn't want to do overhead squats, the sub will be a 6 rep max front squat. Compare to…
Daily WOD – Jul 10, 2018
Complete for time: 10 burpees 20 power snatches (115/75#) 30 burpees 40 power cleans (115/75#) 50 burpees WOD Notes: You are welcome to sub DB snatches (50/35#, 20 each hand) for the power snatches.
Daily WOD – Jul 9, 2018
Every 4 minutes for 40 minutes complete a 400 meter RUN or 400 meter ROW. WOD Notes: Alternate rounds of running and rowing until you complete 5 of each. Event Notes: In case you missed…
Football WOD – Jul 8, 2018
Complete 7 rounds for time of: 25 yards overhead walking lunge (45/25# plate) 15 box jumps (24/20") Cash out: WALK for 15 minutes with 50/35 lbs wreck bag for max distance Reminder: If you registered…