Daily WOD – Mar 7, 2017
Complete 5 rounds for time of: 5 deadlifts (315/205#) 2 rope climbs 20 box jumps (24/20")
Daily WOD – Mar 6, 2017
Complete 3 sets for max reps of: Bench press (60% 1 rep max) Ring rows WOD Notes: For this workout you'll complete as many reps as possible on the bench press, then immediately complete as many…
Football WOD – Mar 5, 2017
Complete for time: 1-2-3-4-5-6-7-8-9-10 power cleans (185/115#) 10-9-8-7-6-5-4-3-2-1 front squats (185/115#) WOD Notes: The first round of this workout will consist of 1 power clean and 10 front squats, then 2 power cleans and 9…
Daily WOD – Mar 4, 2017
Teams of 4 complete: 5000 or 4500 or 4000 meter row (male/coed/female teams) 200 wall balls (20/14# to 10/9') 200 med ball sit ups (20/14#) 200 burpees WOD Notes: Someone must be on the rower at all…
Daily WOD – Mar 3, 2017
"Open 17.2" AMRAP in 12 minutes of: 2 rounds: 50 ft weighted walking lunge (2 DBs in rack position, each 50/35#) 16 toes to bar 8 power clean (2 DB, each 50/35#) 2 rounds: 50…
Open Gym – Mar 2, 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: "Open 17.1" 10-20-30-40-50 DB snatch (50/35#) with 15 burpee…
Daily WOD – Mar 1, 2017
AMRAP in 10 minutes of: double unders At the start of every 2 minutes complete 15 toes to bar. WOD Notes: You should choose a t2b scale that allows you to complete the first set…
Daily WOD – Feb 28, 2017
Complete 10 rounds for time of: 10 power cleans (115/75#) 10 jumping squats WOD Notes: This workout is designed to be fast! Choose a weight that will allow you to cycle all 10 cleans for…
Daily WOD – Feb 27, 2017
Shoulder Press 10x2 (approx. 85% 1RM) then For time - 50 cal row or 30 cal assault bike Open Notes: For athletes registered for the official Open competition - remember it is the athlete's responsibility…
Football WOD – Feb 26, 2017
Complete 12-9-6-3 reps for time of: thrusters (135/85#) KB swings (70/53#) strict pull ups WOD Notes: Compare to 150517.