WOD

Sign-up for your heat here. https://docs.google.com/spreadsheets/d/1U9Dc5Y7aI3a4iB5yvSA1m4FrnlpMOjJXW6-wwdAQs4I/edit?usp=sharing Weekly Theme: Sports Workout times: All AM classes, Friday Night Lights 5:30pm – ?, Sunday 9am, Monday 6:30pm. If you... Read More

Part 1: Tabata Planks (Rest 2 min) Tabata Side Planks Part 2: 400m Run, 20 Pullups, 300m Run, 30 Pushups, 200m Run, 40 Situps, 100m... Read More

Part 1: Squat Cleans – 5,5,3,3,3 Building Moderate 3. Rest 2 min. Part 2: 5 RFT of 3 Squat Cleans & 15 WBS. Use final... Read More

Part 1: Narrow grip bench press – 5,5,5,5,5 building to medium weight. Part 2: “Harder Jumping Heavy 1/2 Cindy” AMRAP 10 – 5 C2B, 10... Read More

Classes at 7:30 am, 9 am and 5:30pm. Open WOD at 6:30pm. Part 1: Snatch Warm-up E2MOM 8 – 3 Power Snatch. Add weight up ... Read More

Part 1 Core 3 rnds of 20 sec hollow hold, Bear hug heaviest med ball or 2 slam balls can handle 50m, then plank 30... Read More

Part 1 Deadlifts buiding to WOD weight Part 2 15-12-9-12-15 of T2B, Deadlifts, Cal Bike or Row* *athletes may choose but must use same either... Read More

Click here to sign up for a heat. Please be 30 minutes early.  https://docs.google.com/spreadsheets/d/1U9Dc5Y7aI3a4iB5yvSA1m4FrnlpMOjJXW6-wwdAQs4I/edit?usp=sharing Open WOD 20.1 10 Rounds of  8 G2O 10 Bar Facing... Read More

WOD: For time 50/35 Cal Bike, 2000m row, 200 Dus (100 speed steps)  

Part 1 Barbell rows 4×5 moderate weight Part 2 3 RFT of 400m run, 12 Burpee box Jumpovers, 15 Thrusters Rx 95/65 L2 75/55 L1... Read More

Part 1 Complex 3 sets of 2 Front Squats +Jerk Bldg to challenging then complete 3 sets Part 2 AMRAP 12 10 Single Arm OH... Read More

Part 1 T2B progression Part 2 AMRAP 15 20 Push Ups, 15 Box Jumps, 10 T2B, 30 Dus(60 Sus)

Part 1 Deadlift Building to WOD weight Part 2  3RFT of 500m row, 15 Deadlifts, 20 Wallballs, 50 Dus Rx 225/155, L2 185/135 L1 135/95... Read More

WOD Partner WOD all work split evenly One partner works at at time 200m of Lunges, 100 Push Ups, 100 Pull Ups, 100 V-ups, 200m... Read More

Part 1 Back Squats 4×5 moderate weight Part 2 For time 40 KBS, 400m run, 30 KBS, 300m run, 20 KBS, 200m run, 10 KBS,... Read More

Part 1: EMOM 18 – Hand Stand Holds, Planks, Bar Hangs (20-30 sec each). Alt every minute. Part 2: “Log it” AMRAP 8 of 25... Read More

WOD: For time 75 Dus , 75 Back Squats, 75 Ab mat sit ups, 75 Dus (150 Sus) 75 Burpees, 75 Push Press, 75 Dus... Read More

Part 1 Core Work EMOM 6 of 20 sec Holow hold and Superman,alt each minute. Use pvc pipe OH as if hanging onto bar, then... Read More

Part 1 Squat Cleans bldg to WOD weight Part 2 EMOM 20 6 Burpees, 4 C2B, 1 Squat Clean  Rx 185/135 L2 155/105 L1 135/95

800gChallenege Starts Tuesday Sign Up Today Part 1 Hang Power Snatch 4-3-3-2 Part 2 3 Intervals of 12 Hang Power Snatch, 12 T2B 400m run... Read More