Category Archives: WOD

OPEN GYM SUNDAY 10-11AM Black/Blue/Grey WOD As Many Rounds As Possible in 20 Minutes of:5 Clean & Jerks (185/125) (155/105) (115/75) (75/45) (45/35)5/3 Ring Muscle-Ups (5/3 Bar MU’s) (5 Pull-Ups AND 5 Ring Dips) (both with Bands) (Ring Rows, Hands on … Continue reading →

Black/Blue/Grey WOD 4 Rounds Starting Every 5:00 Complete:25/20 Calorie Row (guys/girls)4 x 80′ Shuttle Run20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)1 Rope Climb (3 Progressions)Score = Fastest AND Slowest Round Added Together December “Cool” Board ***Make some goals for yourself … Continue reading →

Every 3 Minute Complete 5 Push Press for 5 Sets *No Racks, weight comes from the floor Then…….. Black/Blue/Grey WOD For Time: 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 … Continue reading →

Every 3 Minute Complete the Following Complex for 5 Sets: 1 Snatch Balance + 2 Overhead Squats Then…….. Black/Blue/Grey WOD As Many Rounds As Possible in 12 Minutes of: 6 DBell Clean & Jerks (50/35) 12 Toes-to-Bar 6 DBell Clean & … Continue reading →

THANKSGIVING SCHEDULE: Wednesday: Normal Classes Thursday: CLOSED, Happy Thanksgiving Friday: Open 8:30-10:00AM Saturday: Open 8:30-10AM Sunday: Open Gym 10-11AM November “Cool” Board ***Make some goals for yourself for November – Amanda – 120# Clean & Jerk – Bud – 135# … Continue reading →

THANKSGIVING SCHEDULE:Wednesday: Normal ClassesThursday: CLOSED, Happy ThanksgivingFriday: Open 8:30-10:00AMSaturday: Open 8:30-10AMSunday: Open Gym 10-11AM Every Minute On the Minute for 10 Minutes: Odd Minute – 5 Bench Press Even Minute – 5 Seated Box Jumps Then…….. Black/Blue/Grey WOD For Time: 50/35 … Continue reading →

Every Minute On the Minute Complete 1 Power Snatch for 11 Sets Then…….. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) 5 Thrusters (135/85) (95/65) (65/45) (45/35) 50 Double … Continue reading →

Every Minute On the Minute Complete 1 Power Snatch for 11 Sets Then…….. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) 5 Thrusters (135/85) (95/65) (65/45) (45/35) 50 Double … Continue reading →