Category Archives: WOD

2/19/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Strict Shoulder Press *Please share the racks Then…… Black/Blue/Grey WODs “Don’t Drop Your Baby” While holding a plate Complete the following For Time: 20 – 15 – 10 – … Continue reading

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2/16/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 5 Rep Max Overhead Squat *Please share the racks Then…… Black/Blue/Grey WODs As Many Reps As Possible in 15 Minutes of: 20 Calorie Row 10 Burpee Box Jumps (30/24) (24/20) (20/12) (12/8) … Continue reading

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2/15/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY February “COOL” Board ***Make some goals for yourself for February – Scott – 170# Snatch – Steph – 1st Rope Climb! – Riley  – 165# Snatch – Natalie – 2 PegBoard Climbs to … Continue reading

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2/14/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max Turkish Get-Up on Both Arms Then……. Black/Blue/Grey WODs For Time: 5 Rope Climbs (1 Rope Climb) (10 Progressions) (3 Progressions) 5 Clean & Jerks (145/115) (115/75) (75/45) (65/45) 4 Rope Climbs (1 … Continue reading

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2/12/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 2 Snatch Grip Deadlifts + 1 Squat Snatch Then……. Black/Blue/Grey WODs For Time: 10 Shoulders-to-Overhead (205/145) (175/125) (155/105) (125/85) (95/65) (65/45) 20 Pistols (Assisted) (Goblet Squats) 30 … Continue reading

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2/9/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes Complete 1 Squat Clean & Jerk for 7 Sets Then……. Black/Blue/Grey WODs As Many Rounds As Possible in 5 Minutes of: 3 Deadlifts (275/185) (225/155) (185/125) (135/95) (95/65) 7 Push Press (115/75) (95/65) … Continue reading

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2/8/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY February “COOL” Board ***Make some goals for yourself for February – Scott – 170# Snatch – Steph – 1st Rope Climb! – Riley  – 165# Snatch – Natalie – 2 PegBoard Climbs to … Continue reading

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2/7/18

*RESERVE YOUR SPOT TODAY’S CLASS. 5 Sets of 5 Reps Jumping from Knees to Feet *Goal is to work up in weight with DBells on your shoulders *If you cannot get to your feet, work on 5 sets of 5 … Continue reading

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