Daily WOD – Apr 5, 2019
Complete for time: 50/35 cal row 30 deadlifts (185/115#) 20 front squats (185/115#) 10 shoulder to overhead (185/115#) 50 burpees WOD Notes: It should take you 2 to 3 sets to get through the 20…
Open Gym – Apr 4, 2019
Come in between 4:30 and 7:30 for open gym! You can use this time to work on anything you like including a workout from the last week: Complete 400m sled drag then 100 KB…
Daily WOD – Apr 3, 2019
"Angie" Complete for time in order: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes: There will be a 6 minute time cap on the pull up portion of this workout…
Daily WOD – Apr 2, 2019
Partner Interval Complete 7 rounds each of: 17 wallballs (20/14# to 10/9') 37 double unders 7 hang power cleans (155/105#) WOD Notes: In this workout, partner 1 will complete a full round of the workout…
Daily WOD -Apr 1, 2019
Bench Press 1-1-1-1-1-1 Then 3 rounds NFT: 10R/10L DB rows on bench 1 minute ring plank hold
Football WOD – Mar 31, 2019
Complete for time: 9 thrusters (85% bodyweight NTE 85% 1RM) 19 toes to bar 6 thrusters 16 toes to bar 3 thrusters 13 toes to bar WOD Notes: Compare to 150412.
Daily WOD – Mar 30, 2019
With a 25/15# plate, complete 3 rds for time of: 400m run 75 Russian Twists 50 overhead reverse lunges 25 burpees over the plate WOD Notes: You'll carry the plate on the run, too! There…
Daily WOD – Mar 29, 2019
Complete: 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)} Then 100 KB snatches (50R/50L) (5 minute cap) Then In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups) WOD Notes: …
Open Gym – Mar 28, 2019
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: "19.5" 33-27-21-15-9 reps for time of thrusters and c2b pull ups Hang…
Daily WOD – Mar 27, 2019
Run 1 mile NFT Then Back Squat 3-3-3-3-3 WOD Notes: Compare to 181113.