WOD for 092216
Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility
WOD for 091416
Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50... Read More
WOD for 090716
Segment 1: For Time: Run 800 meters with a med ball (20/14) Then, 4 rounds of: 10 wall ball (20/14 1 rope ascent Run 400... Read More
Labor Day 2016
WODs at 9 and 10am today, Bootcamp at 9:30am! “Hildy” For Time: 100-calorie row 75 thrusters (45/33) 50 pull-ups 75 wall-ball shots (20/14) 100-calorie row... Read More
WOD for 082116
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders... Read More
WOD for 081716
Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted... Read More
WOD for 081116
Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95)... Read More
WOD for 072716
Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort... Read More
WOD for 071216
Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52)... Read More
WOD for 062816
Segment 1: 5 Rounds For Time: 21 Wall Balls Run 200m 9 Toes to bar Segment 2: 50-40-30-20-10 Calorie Row, complete with a partner, each partner... Read More