Author Archives: Bobby

Every 30 Seconds Complete 1 Turkish Get-Up for 10 Minutes, Alternating Arms Then…… Black/Blue/Grey WOD 4 Rounds For Time of: 15 KB Swings (70/53) 15 Burpees (2 Hand Touch High/Low PU Bar) 60 Double Unders January “Cool” Board ***Make some goals … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 2 Rope Climbs 10 Power Cleans (155/105) 10 Handstand Push Ups January “Cool” Board ***Make some goals for yourself for January – Austin – 400# Back Squat – Dan G. … Continue reading →

Every 2:30 Complete 5 Strict Shoulder Press for 5 Sets *No Racks, weight comes from the floor Then……. Black/Blue/Grey WOD For Time: 500m Row 50 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 400m Row 40 WallBalls 300m Row 30 WallBalls 200m … Continue reading →

HOLIDAY PARTY 1/11 6PM OPEN GYM SUNDAY 10-11AM Work up to a 1 Rep Max Front Squat*Please share the racks Then……. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 3/2 Bar Muscle-Ups 6 Deadlifts (225/155) 12 Box Jumps … Continue reading →

HOLIDAY PARTY 1/11 6PM Work up to a 10 Rep Max DBell Bench Press Then……. Black/Blue/Grey WOD “Annie” For Time: 50 – 40 – 30 – 20 – 10 Double Unders Ab-Mat Sit-Ups January “Cool” Board***Make some goals for yourself for … Continue reading →

HOLIDAY PARTY 1/11 6PM Work up to a Max of the Following Complex: 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk Then……. Black/Blue/Grey WOD For Time: 100/70 Calorie Row (guys/girls) 50 Burpees Over the … Continue reading →