WOD for 112516
WOD: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb.... Read More
WOD for 112416
WOD: Lumberjack 20 For Time: 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/52) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run... Read More
WOD for 111516
Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00... Read More
WOD for 101716
Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and... Read More
WOD for 080816
Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3:... Read More
WOD for 080516
Segment 1: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00... Read More
WOD for 072616
Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box... Read More
WOD for 071816
Segment 1: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull ups Segment 2: ROMWOD Endurance (7:3opm): Endurance: 2 x 800, rest 4 mins 3 x... Read More
Independence Day – 2016
“And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives,... Read More
Glassman’s Choice
WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)