Daily WOD – Apr 25, 2017
Complete (not for time): 500m row 30 bench presses (bodyweight, NTE 70%) 1000m row 20 bench presses 1500m row 10 bench presses WOD Notes: Although this workout overall is not for time, each row should be as…
Daily WOD – Apr 24, 2017
Front Squat 1-1-1-1-1-1 (3 second pause at the bottom) Then Pistol practice followed by AMRAP in 4 minutes of pistols Awesome Notes: Mark you calendars! The 4th annual "Battle for the Iron Phoenix" will be…
Daily WOD – Apr 23, 2017
"2017 AGOQ Workout 1" Complete for time: 100 DB snatches (50/35#) Row (80/60 cal) 60 bar facing burpees 40 muscle ups WOD Notes: For the AGOQ official version of this WOD, women row 80 calories.…
Daily WOD – Apr 22, 2017
"2017 Age Group Online Qualifier Workout 4" 2 rounds for time: 10 deadlifts (315/225#) 20 deficit handstand push ups (4.5/3.0") 30 front squats (95/65#) WOD Notes: Yes, the deadlift is ridiculously heavy, NTE 80% of…
Daily WOD – Apr 21, 2017
2017 Age Group Online Qualifier Workout 2 12 minute AMRAP of: 25 toes to bar 50 double unders 15 squat clean (M: 135/185/225, W: 85/115/145) WOD Notes: Over the next 3 days we'll complete the 2017 Age…
Open Gym – Apr 20, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Turkish get up 1-1-1-1-1 then cluster 1-1-1-1-1 "Filthy Fifty"…
Daily WOD – Apr 19, 2017
Back Squat 5-5-5-5-5 Then 8x50 yd sled drag WOD Notes: Compare to 160326. Community Notes: Happy Birthday Kerry!
Daily WOD – Apr 18, 2017
Complete 3-6-9-12-9-6-3 reps for time of: burpees over a bar push jerks (155/95#) chest to bar pull ups WOD Notes: Anyone with shoulder issues should scale the push jerks first to either strict presses at significantly…
Daily WOD – Apr 17, 2017
Complete 5 rounds for time of: 30 sit ups 30 yds OH walking lunges (45/25#) Note: We will have a Massage Therapist coming in during classes this Saturday, April 22 to perform some Ashiatsu massages…
Football WOD – Apr 16, 2017
Complete 3 rounds for max reps of: 1 min of back squats (185/115#) 1 min rest 1 min of chin ups 1 min rest 1 min of power cleans (185/115#) 1 min rest