WOD Friday March 14th

Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35Continue reading “WOD Friday March 14th”

WOD Wednesday March 5th

Warm up: Row 500 meters / 20 double leg mountain climbers 1. 4 rounds NOT for time of: 8 Glute ham raise – add resistance with weight or band if possible 8 Glute ham sit up – each rep should be slow and controlled 2. 5 Minutes of max deadlifts  @ 185 lbs/123 lbs everyContinue reading “WOD Wednesday March 5th”

WOD Thursday January 23rd

Warm up: Row 1000 meters. Get ready to hurt. THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA whereContinue reading “WOD Thursday January 23rd”

WOD Friday January 17th

Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”

WOD Tuesday December 24th

Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 BodyweightContinue reading “WOD Tuesday December 24th”