Category Archives: WOD

OPEN GYM SUNDAY 10-11AM GYM OPENS AT 10, CLOSES AT 11 Black/Blue/Grey WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Then… 1 Mile Bike  OR 1,000m Row OR 1,000m Ski    August “Cool” Board ***Make some goals for yourself for … Continue reading →

Black/Blue/Grey WOD For Time: 800m Row 25 Power Cleans (95/65) 600m Row 20 Power Cleans (135/95) 400m Row 15 Power Cleans (185/125) 200m Row 10 Power Cleans (225/145) *20 Minute Time Cap August “Cool” Board ***Make some goals for yourself for August … Continue reading →

Black/Blue/Grey WOD For Time: 3 PegBoard Climbs 90 Double Unders 15 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) 2 PegBoard Climbs 60 Double Unders 10 Ground-to-Shoulder 1 PegBoard Climb 30 Double Unders 5 Ground-to-Shoulder August “Cool” Board ***Make some goals for yourself for August – … Continue reading →

Every 2 Minutes Complete 5 Back Squats for 7 Sets *Please share the racks Then….. Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run 12 Devil Presses (45/30) (35/20) (25/10) (10/5)  6/4 Ring Muscle-Ups (6/4 Bar MU’s) (6 Pull-Ups AND 6 … Continue reading →

Athlete of the Month: Andrew Jensen

OPEN GYM SUNDAY Gym Doors Open at 10:00 Close at 11:00 Black/Blue/Grey WOD Continue Adding 1 Rep to each movement every 2 minutes until you cannot complete the entire round inside of the 2 minutes 2 Minutes to Complete: 10/7 Calorie … Continue reading →

Black/Blue/Grey WOD For Time: 400m SkiErg 800m Run 1600m Row 3200m Bike August “Cool” Board ***Make some goals for yourself for August – Tempestt – 300# Backsquat – Jim N. – 185# Clean & Jerk – Jim N. – 190# Clean – … Continue reading →

Every Minute On the Minute Complete 1 Rep Each Arm of 1-Arm DBell Hang Clean & Split Jerk for 11 Sets Then…… Black/Blue/Grey WOD For Time: 15 – 10 – 5 Burpees (2 Hand Touch High/Low PU Bar) Overhead Squats (135/95) … Continue reading →