Category Archives: WOD

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 5 Rounds For Time of: 200m Run 5 Ground-to-Shoulder with Sandbag/Stone/D-Ball (150/100) (100/70) (70/50) (50/40) 15 Hand Release Push Ups (from Knees) 20 Ab-Mat Sit-Ups *20 Minute Time Cap, or Finish it 🙂 October … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 3 Power Cleans for 10 Sets *Reps do not have to be touch & go, but should reset on the bar right away Then…… Black/Blue/Grey WOD For Time: 21 – … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 1 Rope Climb (3 Progressions) (5 Ring Rows) 10 Thrusters (135/85) (95/65) (65/45) (45/35) 20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) October “COOL” Board … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY October “COOL” Board ***Make some goals for yourself for October – Angie M. – 3rd Place Rx Wingman Competition – Steph & Abby – 3rd Place Scaled Wingman Competition – Jess F. & … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute For 10 Minutes Complete: Odd Minutes – 7 DBell Bench Press Even Minutes – 4 Seated Box Jumps Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 20 Burpees (10 Burpees) *REST 1 Minute … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Hang Power Clean + 1 Jerk (Split or Push) for 11 Sets Then….. Black/Blue/Grey WOD For Time: 21 – 15 – 9 Hang Clean & Jerk (135/95) (95/65) (65/45) (45/35) … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Every 3 Minutes Complete 6 Back Squats for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD For Time: 40/30 Calorie Row 40 Hand Release Push Ups (from Knees) 40 Weighted Box Step Overs Holding KB’s, … Continue reading →