WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Tuesday March 9th

Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders  

WOD Thursday January 28th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 8 each leg 2. For time: 8 Power snatches 16 Pullups 7 Power snatches 14 Toes to bar 6 Power snatches 12 Pullups 5 Power snatches 10 Toes to bar 4 Snatches 8 Pullups 3 Snatches 6 ToesContinue reading “WOD Thursday January 28th”

WOD Friday January 8th

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”

WOD Tuesday December 29th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups   1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”

WOD Wednesday November 25th

Warm up:  400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”

WOD Tuesday November 17th

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”