Football WOD – Oct 8, 2017
Complete the following every three minutes for 24 minutes: sprint row (15/10 cal) or bike (10/7 cal) 5 power snatches (135/85#) 10 toes to bar WOD Notes: The sub for toes to bar today is going to…
Daily WOD – Oct 7, 2017
Back Squat 20 rep max Then 50 butterfly abmat sit ups, 50 toe touches, 50 bicycles NFT WOD Notes: Compare to 161111.
Daily WOD – Oct 6, 2017
Complete for time: 21 push jerks (135/95#) 14 bar muscle ups 15 push jerks (135/95#) 10 bar muscle ups 9 push jerks (135/95#) 6 bar muscle ups WOD Notes: This workout should be fast and…
Open Gym – Oct 5, 2017
Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week: Bench Press 3-3-3-3-3 then 50 push ups NFT AMRAP…
Daily WOD – Oct 4, 2017
Complete for time: 1000m row 100 double unders 1 mile run WOD Notes: Compare to 160629.
Daily WOD – Oct 3, 2017
Take 10 minutes to do a light sled drag, run or walk with a wreckbag Then Sumo Deadlift 1-1-1-1-1-1 WOD Notes: Compare to 170530. Community Notes: Happy Birthday Coach Sarge!
Daily WOD – Oct 2, 2017
Complete 10 rounds for time of: 1 rope climb 5 dumbbell thrusters (55/35#) 7 burpees WOD Notes: There will be a 20 minute time cap. Thrusters should be heavy, but something you can do unbroken…
Football WOD – Oct 1, 2017
Complete for time: 9 deadlifts (345/225#, NTE 85%) 10 toes to bar 6 deadlifts 15 toes to bar 3 deadlifts 20 toes to bar Rest 5 minutes then Complete for time: 9 deadlifts (275/185#, NTE…
Daily WOD – Sep 30, 2017
AMRAP in 20 minutes of: Hang cleans (115/75#) Every time you drop the bar, run 400m before picking it back up. Community Notes: At 10:30 we will be holding a free workout for anyone who…
Daily WOD – Sep 29, 2017
Bench Press 3-3-3-3-3 Then 10 (20 advanced) push ups of each variation: narrow wide triangle reverse banded WOD Notes: Compare bench press to 160614.