Category Archives: WOD

Work up to a 1 Rep Max Front Squat *Please share the racks Then…. Black/Blue/Grey WOD For Time: 1600/1200m Bike or 800/650m Row or 800m Run 30 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25) 1600/1200m Bike or 800/650m Row or 800m … Continue reading →

Sunday OPEN GYM (Doors open at 10:00 am and close at 11:00 am) Black/Blue/Grey WOD “Open WOD 20.2” As Many Rounds As Possible in 20 Minutes of: 4 DBell Thrusters (50/35) (40/25) (30/15) (20/10) 6 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg … Continue reading →

Black/Blue/Grey WOD For Time: 750/600m Row Then Immediately 21 – 15 – 9 KB Deadlifts, 2 KBs (70/53) Ring Push Ups Box Jumps (24/20) Then Immediately 750/600m Row October “Cool” Board ***Make some goals for yourself for October – Angie M. – 31 … Continue reading →

Every 2 Minutes Complete 3 Pause (3 Seconds) Back Squats for 5 Sets *Please share the racks Then….. Black/Blue/Grey WOD 6 Rounds For Time of: 6 Power Cleans (165/110) 6 Strict Pull-Ups 16 Pistols, Alternating October “Cool” Board ***Make some goals for … Continue reading →

Athlete of the Month: Erik Dominguez

Work up to a 3 Rep Max Push Press *Please share the racks Then….. Black/Blue/Grey WOD 4 Rounds For Time of: 10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 15 KB Swings (70/53) (53/35) (35/26) (26/18) 20 … Continue reading →

Every Minute On the Minute Complete 1 Snatch for 11 Sets Then….. Black/Blue/Grey WOD MYSTERY October “Cool” Board ***Make some goals for yourself for October – Angie M. – 31 Unbroken Pull- Ups – Sean W. – 23 Unbroken Pull – Ups – Dustin … Continue reading →

Black/Blue/Grey WOD As Many Reps As Possible in 20 Minutes of: 200m Run 10 Deadlifts (225/155) 5/3 Ring Muscle-Ups 200m Run 10 Deadlifts (255/175) 5/3 Ring Muscle-Ups 200m Run 10 Deadlifts (285/195) 5/3 Ring Muscle-Ups 200m Run 10 Deadlifts (315/215) 5/3 Ring … Continue reading →