06.23.17

WOD

5 Rounds

400m Run

10x T2B

20x Push Ups

06.22.17

NO AFTERNOON/EVENING CLASSES DUE TO WEATHER!

CLASS TIMES TODAY ARE 5 am, 6 am, and 8:30 am. 

SORRY FOR ANY INCONVENIENCE. WE WILL RETURN TO NORMAL CLASS SCHEDULE NEXT WEEK! 

WOD

“Deck of Cards”

06.21.17

WOD

Teams of 3, one working at a time

210x KB Swings

210x OH Squat (95/65)

210x Double Unders

210x Hollow Body Rocks

210x Hang Power Clean (135/95)

06.20.17

STRENGTH

Double Unders & GHD Sit Ups

WOD

25x Cal Row

25x Box Jump Overs

25x Deadlift (180/120)

50x Wall Balls

25x Deadlifts

25x Box Jump Overs

25 Cal Row

06.19.17

NO AFTERNOON AND EVENING CLASSES DUE TO WEATHER!

STRENGTH

Deadlift

WOD

3 Rounds

30x KB Swing

20x Pull Ups

400m Run

 

06.16.17

STRENGTH

Power Cleans – Find 1 RM

WOD

30 Cal Row

30x Burpees 

30x Wall Balls

30x KB Swing

30x Push Press (105/75)

30x Pull Ups

06.15.17

WOD

Teams of 2

200x Wall Balls

600m OH Carry (45/25)

100x Push Ups

600m OH Carry (45/25)

50x Hang Power Clean (155/105)

*One working at a time. 3x Burpee penalty every time partners switch carrying plate.  Burpees completed after workout. 

06.14.17

STRENGTH

Every 2 Minutes for 6 minutes

20x WL with DB

WOD

5 Minute AMRAP

20x Double Unders

10x Air Squats

-rest 1 minute-

5 Minute AMRAP

5x DB Man-maker

10x Box Jumps

-rest 1 minute-

5 Minute AMRAP

5x T2B

10x Push Up

06.13.17

STRENGTH

Every 3 Minutes, for 24 minutes

Hang Snatch + Snatch

WOD

Teams of 2

12 Minute AMRAP – Alternating Complete Rounds

Alternate Complete Rounds

12x Wall Balls

12x Burpees

06.12.17

WOD

30x G2OH (95/65)

30x Pull Ups

400m Run

20x G2OH

20x Pull Ups

400m Run

10x G2OH

10x Pull Ups

400m Run