WOD
Thursday 190103
For time:
Row 2000 Meters
30 Box jump overs, 24"(20")
30 Weighted ab mat sit ups, 20#(14#)
Row 1500 Meters
20 Box jump overs, 24"(20")
20 Weighted ab mat sit...
Tuesday 190101
Open Gym only today from 10:00 - 11:30 am.
Come in, get your sweat on, and start 2019 off right!
Monday 181231
3 Rounds for time of:
10 Muscle ups
20 Toes to bar
30(22) Calories on the rower
Post times to comments and BTWB
Happy New Year's Eve!!
We have some...
Sunday 181230
As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans
10 Box jump overs, 24"(20")
Post rounds and reps to comments...
Saturday 181229
For time:
Row 500 Meters
then:
10 Rounds of:
10 Push ups
1 Power snatch 155#(105#)
then:
Row 500 Meters
Post time to BTWB
5 INGREDIENT VEGETABLE FRITTATA from Sweetphi.com
INGREDIENTS
4 large eggs
...
Thursday 181227
4 Rounds for time:
200 Meter run
20 Deadlift, 135#(95#)
5 Rope climbs
Post times to comments and BTWB
The holidays is a hard time for the committed...
Wednesday 181226
20 Minutes to work to a heavy complex of:
1 Push press + 2 push jerks
Then every minute on the minute for 7 minutes
2...
Tuesday 181225
"Bert"
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run...
Monday 181224
For time:
Row 1000 Meters
50 Alternating dumbbell snatch
Row 750 Meters
36 Alternating dumbbell snatch
Row 500 Meters
20 Alternating dumbbell snatch
Row 250 Meters
*Pick your own...
Sunday 181223
3 Rounds on a 7 minute clock:
15(10) Calories on assault bike
15 Deadlift, 225#(155#)
15 Burpees over bar
15(10) Calories on assault bike
Post times to comments and...