WOD
Saturday 210710
WOD-
Partner WOD
100 Box Jumps
80 Squat Cleans 155#(105#)
60 GHD Sit-Ups
40 Sumo Deadlift 225#9155#)
20 Burpee Pull-ups
*1 partner works at a time, the...
Friday 210709
WOD-
HEAVY DAY
Push Jerk
5-5-3-3-1-1-3-3-5-5
SPRINT-
As many rounds as possible in 5:00 of
15(10) Calories on the bike
15 Box jumps overs
15 Kettlebell sumo deadlift high pulls
Rest 2:00...
Thursday 210708
Bring a Friend Week July 12th - July 17th
Starting Monday July 12th through Saturday July 17th, every class on our schedule is open to...
Wednesday 210707
WOD-
Snatch DT
5 Rounds For Time:
12 Snatch Grip Deadlift
9 Hang Power Snatch
6 Overhead Squats
*Rx = 115#(85#)
SPRINT-
5 Rounds for time of:
40 Double unders
...
Tuesday 210706
WOD-
For Time:
8 x 100m
6 x 200m
4 x 400m
2 x 800m
*Rest as long as your previous run took to complete
SPRINT-
Complete the following for...
Monday 210705
WOD-
7 Rounds for Time:
15 Wall Balls 20#(14#) 10'(9')
5 Ring Muscle Ups
Sunday 210704
WOD-
Happy 4th of July!
4 rounds for time:
7 Power Cleans 155#(105#)
4 Burpee Box Jumps
21 Pull-ups
Saturday 210703
WOD-
"Light Karen with a twist"
For time:
150 Wall Balls 14(10) 10'(9") target
*Row 8/6 cals every time you break
SPRINT-
With a partner, complete the following for time
100...
Friday 210702
WOD-
Modified "Amanda 45"
13-11-9-7-5
Bar Muscle Up
Snatch 95# (65#)
SPRINT-
With a 2:30 clock complete
10 dumbbell hang power cleans
10 dumbbell push press
With the remaining time, as...
Thursday 210701
WOD-
AMRAP Repeats:
3 rounds of as many reps as possible
in 5:00:
30 Double Unders
8 Burpees
4 25ft Shuttle Sprints
*Rest 3 minutes between rounds
After Party:
3...