Category Archives: WOD

6/15/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Snatch Balance *If you are not comfortable with overhead squats just spend some time working on overhead squats *Please share the racks Then….. Black/Blue/Grey WOD For Time: 20 WallBalls, … Continue reading

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6/14/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY June “COOL” Board ***Make some goals for yourself for June – Justin P. – 315# Back Squat – Morgan – 265# x 2 Deadlift – Kellie – 24″ Box Jump – Laura – 38″ … Continue reading

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6/13/13

*RESERVE YOUR SPOT TODAY’S CLASS. Every 30 Seconds Complete 1 Power Clean & Push Jerk for 11 Minutes (22 Sets Total) Then….. Black/Blue/Grey WOD For Completion OR As Much of the Song As You Can Complete: “Bring Sally Up” with Push … Continue reading

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6/12/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD As Many Rounds As Possible in 18 Minutes of: 6 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 12 Walking Lunges Holding KB in Front Rack (70/53) (53/35) (35/26) (26/18) 36 … Continue reading

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6/11/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every 30 Seconds Complete 1 Snatch for 11 Minutes (22 Sets Total) Then… Black/Blue/Grey WOD For Time: 25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1 Ring Muscle-Up (Bar Muscle-Ups) (1 Ring Pull-Up AND 1 Ring Dip) … Continue reading

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6/8/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute on the Minute Complete 2 Front Squats for 11 Sets *Bar comes from the floor, you can squat clean your first rep Then… Black/Blue/Grey WOD For Time: 40/30 Calorie Row 20 Sandbag Cleans (95/65) … Continue reading

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6/7/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY June “COOL” Board ***Make some goals for yourself for June – Justin P. – 315# Back Squat – Morgan – 265# x 2 Deadlift – Kellie – 24″ Box Jump – Laura – 38″ … Continue reading

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6/6/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max Height Box Jump *You cannot take more than ONE step before jump (no run up) Then….. Black/Blue/Grey WOD For Time: 800m Run 5 Legless Rope Climbs (5 Rope Climbs) (2 Rope … Continue reading

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