burpee

WOD Thursday March 25th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch Every Minute on the minute for 8 minutes: Snatch + Hang snatch 2. Every Minute on the minuteContinue reading “WOD Thursday March 25th”

WOD Monday March 8th

Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103

WOD Wednesday March 3rd

Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”

WOD Thursday February 25th

Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 meters 2. For time: 50 Wallballs 50 Reverse Burpees *Every minute including the first one, stop and do betweenContinue reading “WOD Thursday February 25th”

WOD Monday February 15th

Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats Deload Total: Back squat: 3 x 3 @ 80% Press + Push press: 3 x 3 @ 80% Deadlift: 2 x 2 @ 80% 2. For time: 400 Meter run 40 Burpees *We Are DoingContinue reading “WOD Monday February 15th”

WOD Monday February 1st

Hey guys, we have been open for 12 years today! Thanks so much for sticking with us! Warm up: 3 Rounds: 10 Air squats / 10 med ball good mornings / 10 cal bike or row Back squat: 3 x 3 @ 90% 2. “12 Years” 12 Rounds for time: 12 Pullups or 12 burpeesContinue reading “WOD Monday February 1st”

WOD Wendesday January 27th

Warm up: 400 meter run / Toy soldiers / butt kickers For time: 6 Rounds of: 6 Burpee Pullups 12 Pushups 8 Rounds of: 4 Burpee box jumps 16 Sit ups 10 Rounds of: 2 Single leg burpees 20 Double unders

WOD Monday January 25th

Warm up: 2 Rounds of: 100 meter run / 8 air squats / 12 Good mornings with med ball at chest Back squat: 2 x 5 @ 87.5% ( This is the last week of 5’s) You can do it! 2. Grettel 10 Rounds for time of: 3 Clean and jerks 3 Burpees over theContinue reading “WOD Monday January 25th”

Partner WOD Saturday January 23rd

I go you go for 8 Rounds each: 50′ Sled drag 50′ Burpee broad jump

WOD Wednesday January 13th

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans