WOD 7/4/15

July 3, 2015 by  

  • 9am CLASS ONLY!
  • In Teams of 2, 1 Working at a time:
  • 1776m Row or Run
  • Then:  7 Rounds-
  • 13 Burpees
  • 13 Lunges
  • 13 Pull ups
  • 13 KBS
  • Then:  50 HKTE

WOD 7/3/15

July 2, 2015 by  

REST NO CLASSES

WOD 7/2/15

July 1, 2015 by  

  • Clean 2,2,2,2,2,2
  • WOD:  3 ROUNDS-
  • 10x Jerk
  • 400m Run

WOD 7/1/15

June 30, 2015 by  

  • AMRAP 20 mins-
  • 10x Hollow Rock
  • 20x Sit up
  • 200m Run or 250 Row

WOD 6/30/15

June 29, 2015 by  

  • Front Squat 5×5
  • WOD:
  • 150 Wallballs
  • 5x TTB each break

WOD 6/29/15

June 28, 2015 by  

  • Push Press 5×5
  • WOD:  10 ROUNDS-
  • 5x Shoulder Press
  • 20x DU

WOD 6/28/15

June 27, 2015 by  

  • AMRAP 15 mins-
  • 3x HSPU
  • 5x Power Snatch
  • 7x Broad Jump

WOD 6/27/15

June 26, 2015 by  

  • 30x Bar Facing Burpees
  • 30x Deadlift (155/105)
  • 400m Run
  • 20x Bar Facing Burpees
  • 20x Deadlift
  • 400m Run
  • 10x Bar Facing Burpees
  • 10x Deadlift
  • 400m Run

WOD 6/26/15

June 25, 2015 by  

  • Friday Fitness Fun!

WOD 6/25/15

June 24, 2015 by  

  • 1 Mile Run or Row
  • 10,8,6,4,2 Muscle Ups
  • 50,40,30,20,10 Sit ups
  • 800m Run or Row

WOD 6/24/15

June 23, 2015 by  

  • AMRAP 20 mins
  • 200m Run
  • 24 KBS
  • 12 Pull ups
  • 6 TTB

WOD 6/23/15

June 22, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean, 2 Hang Power Clean
  • Part 2:
  • 42 Wallballs/21 Dips/42 Box Jumps
  • 30 Wallballs/15 Dips/30 Box Jumps
  • 18 Wallballs/9 Dips/18 Box Jumps

WOD 6/22/15

June 21, 2015 by  

  • 800m Run or 1000m Row
  • 30 Push Press/30 Front Rack Walking Lunges
  • 60 Double Unders
  • 20 Push Press/20 Front Rack Walking Lunges
  • 40 Double Unders
  • 10 Push Press/10 Front Rack Walking Lunges
  • 20 Double Unders
  • 800m Run or 1000m Row

WOD 6/21/15

June 20, 2015 by  

NO CLASS HAPPY FATHER’S DAY!

WOD 6/20/15

June 19, 2015 by  

  • 5 Rounds-
  • 15x HSPU
  • 30x Air Squat
  • 400m Run
  • 7am Class ONLY!

WOD 6/18/15

June 17, 2015 by  

  • Deadlift 3,3,3,2,2,1+
  • WOD:
  • 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts]
  • 800m Run
  • 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts]

WOD 6/17/15

June 16, 2015 by  

  • Jerk 3,3,3,2,2,1+
  • WOD:
  • 400m Run or 500m Row
  • 20x DB Thrusters/60x DU
  • 15x DB Thrusters/45x DU
  • 10 DB Thrusters/30x DU
  • 400m Run or 500m Row

WOD 6/16/15

June 15, 2015 by  

  • Back Squat 3,3,3,2,2,1+
  • WOD:  4 ROUNDS
  • 15x Hang Power Clean
  • 15x Push Up
  • 30x Box Jump

WOD 6/15/15

June 14, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch, 1x Hang Power Snatch
  • Part 2:  4 sets-
  • 3x Snatch Pulls
  • Cash out w/partner:
  • “Randy”
  • 75x Power Snatch (75/55)

WOD 6/14/15

June 13, 2015 by  

  • “Eva”
  • 5 Rounds-
  • 30 KBS
  • 30 Pull ups

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