WOD

Sunday 200301

WOD For time: 50-40-30-20-10 Cals on rower Cals on Echo bikes After each set, including the set of 10 10 Dumbbell bench press (you pick the weight)

Saturday 200229

WOD- 3 Rounds for time of: 10 Pull ups 10 Power cleans 135#(95#) Rest 5:00 then, 3 Rounds for time of 10 Toes to bar 5 Squat cleans 185#(125#)   SPRINT- With...

Friday 200228

WOD- 5 Rounds for time of: Row 500(400) meters 10 Push press 115#(75#) 50 Double unders SPRINT- 6 rounds :45 Work / :15 rest Station 1: Battle Ropes (any style) Station 2: Slamballs...

Thursday 200227

WOD- As many rounds as possible in 22:00 of 20 Wallballs 20#(14#) Run 200 meters 20 Box jump overs 24"(20") Run 200 meters 20 Russian kettlebell swings 53#(35#) Run 200 meters SPRINT- As...

Wednesday 200226

WOD- 3 Rounds of With a 2:00 clock 10 Hang muscle cleans 75#(55#) With remaining time Row max calories Rest 2:00 between rounds After the 3rd...

Tuesday 200225

WOD- In 20:00 build to a heavy overhead squat Then: 3 Rounds for time of: 10 Overhead squats 95#(65#) 10 Lateral burpees over the bar *5:00 time cap SPRINT- With a partner...

Monday 200224

WOD- 5 Rounds of With a 3:00 clock 10 Dumbbell hang power cleans 40#(#25) 20 Ab mat sit ups As many reps as possible with...

Sunday 200223

WOD- As many rounds as possible in 18:00 of: 5 Power cleans 155#(105#) 10 GHD sit ups 15 Burpees over the bar 25 Single unders

Saturday 200222

A couple of cool things happening today Coach Melissa is lifting today in the Colorado State Championship.  The meet takes place at Vista Peak Prep,...

Friday 200221

WOD- As many rounds as possible in 20:00 of: 2 Rope climbs Run 200 meters 5 Strict handstand push ups Run 200 meters SPRINT- For time: 12-10-8-6-4-2 DB/BB Bench Press Strict Pull Ups then 100 MB...