Football WOD – Jul 10, 2016
Complete 4 rounds for time of: 3 rope climbs 12 back squats (225/155#) 24 double unders
Daily WOD – Jul 9, 2016
Rack Jerk 1-1-1-1-1-1 Then 100 hollow rocks NFT WOD Notes: Compare rack jerk to 141010. Community Notes: Happy Birthday Moira!
Daily WOD – Jul 8, 2016
"Elizabeth" 21-15-9 reps for time of cleans (135/95#) ring dips WOD Notes: Compare to 150819.
Make Up Day – Jul 7, 2016
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Power clean 1-1-1-1-1-1 then AMRAP in 2 minutes of HPC (65% 1RM) Complete 6 rounds…
Daily WOD – Jul 6, 2016
AMRAP in 3 minutes at each of the following stations: rope climbs tire flips box jumps (32/24") pistols keg/stone to shoulder Rest 1 minute after each station. WOD Notes: Just a heads up that the…
Daily WOD – Jul 5, 2016
Overhead Squat 5-5-5-5-5 Then As many consecutive repetitions as possible (hence forth known as AMCRAP): overhead squats (60% 5RM) WOD Notes: Compare to 150421.
Open Gym – July 4, 2016
Join Coach Tanya between 8-10am for Open Gym! This is a great chance to knock off one (or more) of your 2016 goals, or pick a hero workout to complete. See the full list of…
Football WOD – Jul 3, 2016
AMRAP in 12 minutes of: 6 strict HSPU 9 toes to bar 12 KB swings (70/53#) 15 double unders Community Notes: Happy Birthday Patrick Z!
Daily WOD – Jul 2, 2016
Complete 6 rounds for max reps of 40 seconds on, 20 seconds off: thrusters (115/75#) pull ups 6x20 yd shuttle run WOD Notes: During the minute of shuttle runs, you will complete the 6 runs…
Daily WOD – Jul 1, 2016
Power Clean 1-1-1-1-1-1 Then AMRAP in 2 minutes of hang power cleans (65% 1RM PC) WOD Notes: Compare power clean to 160118. Schedule Notes: Dr. Jon Herting's visit has been rescheduled from this Saturday to…