WOD 7/14/16

July 13, 2016 by  

  • 21-18-15-12-9-6-3
  • Dumbbell Jerk
  • 300m Run after each set

WOD 7/13/16

July 12, 2016 by  

  • “The Grind”
  • AMRAP 30 mins:
  • 20x Overhead Walking Lunges
  • 10x Muscle Up
  • 40 Handstand Steps
  • 20x Hang Power Clean
  • 20x TTB
  • 20x Push Ups
  • 20x Front Squat

WOD 7/12/16

July 11, 2016 by  

  • 5 Rounds:
  • 15x Wallballs
  • 15x KBS
  • 15x Box Jumps
  • 15x Deadlift

WOD 7/11/16

July 10, 2016 by  

  • Squat Snatch 3,3,3,3,3,3,3
  • OR Metcon Only:
  • AMRAP 20 mins-
  • 3x Power Snatch
  • 6x OHS
  • 9x Leg Lift
  • 200m Run

WOD 7/10/16

July 9, 2016 by  

  • 5 Rounds:
  • 50x DU
  • 30x Medball Clean
  • 15x Burpee
  • Rest 1 minute

WOD 7/9/16

July 8, 2016 by  

  • AMRAP 15 mins:
  • 3x Jerk
  • 5x Pull ups
  • 15x Box Jump

WOD 7/8/16

July 7, 2016 by  

Friday Fitness Fun

WOD 7/7/16

July 6, 2016 by  

  • 4 Rounds:
  • 800m
  • 15x HSPU
  • 2x Rope Climb

WOD 7/6/16

July 5, 2016 by  

  • “Wednesday Grind”
  • AMRAP 30 mins:
  • 400m
  • 30x Medball Sit ups
  • 15x Deadlift (250/175)
  • 15x Iso Ab to Plank

WOD 7/5/16

July 4, 2016 by  

  • 4 Rounds:
  • 40x Front Rack Walking Lunge
  • 200m Farmer’s Carry
  • 200m Run

WOD 7/4/16

July 3, 2016 by  

Happy 4th of July!  9am Class Only.

WOD 7/3/16

July 2, 2016 by  

Rest Day No Class

WOD 7/2/16

July 1, 2016 by  

  • AMRAP 20 mins:
  • 5x Pull ups
  • 7x TTB
  • 9x Burpees
  • 11x Hollow Rocks

WOD 7/1/16

June 30, 2016 by  

Friday Fitness Fun

WOD 6/30/16

June 29, 2016 by  

  • 4 ROUNDS:
  • 30x Handstand Steps
  • 30x KBS
  • 200m

WOD 7/29/16

June 28, 2016 by  

  • 5 Rounds:
  • 300m
  • 30x Box Jumps
  • 30x Wallballs

WOD 6/28/16

June 27, 2016 by  

  • Back Squat 5×5
  • Then:
  • 100,75,50,25 DU
  • 15x Leg Lifts after each set
  • Metcon Only Option:
  • 1000m
  • 100x DU/25x Back Squat/15x Leg Lifts
  • 75x DU/20x Back Squat/15x Leg Lifts
  • 50x DU/15x Back Squat/15x Leg Lifts
  • 25x DU/10x Back Squat/15x Leg Lift
  • 1000m

WOD 6/27/16

June 26, 2016 by  

  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Increase load with each set

WOD 6/26/16

June 25, 2016 by  

  • 10 Rounds:
  • 3x HSPU
  • 6x DL
  • 9x Lateral Hurdle Jumps

WOD 6/25/16

June 24, 2016 by  

  • Bear Complex/ 25 Burpees
  • Bear Complex/ 20 Burpees
  • Bear Complex/ 15 Burpees
  • Bear Complex/ 10 Burpees
  • Bear Complex/ 5 Burpees
  • Increase Load each set

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