WOD for 112216
Segment 1: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds
WOD for 111416
Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats... Read More
WOD for 110216
Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15... Read More
WOD for 100216
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15... Read More
WOD for 062516
Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3:... Read More
Gassers and the Rail Jobs
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats... Read More
Looking For You Know Who
Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Skills: Tabata Toes to Bar 4 minutes Then, Tabata Handstand Pushups... Read More
Thinking How You Did Me Wrong
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD... Read More
My Baby Takes The Morning Train
Make sure you get your 16.1 scores entered by 8pm tonight! WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar 4 minutes... Read More
New Year’s Eve 2016
WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft... Read More