WOD

WOD – 5/23/2017

UPCOMING EVENTS Thursday, May 25th – Blood, Sweat, and Tears WOD and Honorarium for the Fallen.  Starts at 6:30pm.  No 5:30, 6:30 or 7:30pm classes. Monday, May 29th – Murph Memorial WOD at 8am, 9:30am, and 11am. Tuesday, May 30th – Blood Drive from...

WOD – 5/22/2017

STRENGTH Dumbell Step-Ups 3 x 12 Alternating at 100% of 10RM.  Performed to a 24/20″ box. WOD “Nancy” 5 Rounds for Time: 400m Run 15 Overhead Squats...

WOD – 5/20/2017

WOD AMRAP 20 Minutes as a Team of 2: Dumbell Front Squat x 20 at 50/35 Kettlebell Sumo Deadlift High Pull x 20 at 70/53 200m...

WOD – 5/19/2017

WOD 5 Rounds for Total Reps: 45s on, 15s off Toes to Bar Slam Ball 30/20 Row for Cals Rest 1 minute between...

WOD – 5/18/2017

STRENGTH Push Press – 5RM WOD 4 Rounds: 12 Burpee Box Jumps 24/20″ 15 KBS...

WOD – 5/17/2017

UPCOMING EVENTS Thursday, May 25th – Blood, Sweat, and Tears WOD and Honorarium for the Fallen.  Starts at 6:30pm Monday, May 29th – Murph Memorial WOD at 8am, 9:30am, and 11am. Tuesday, May 30th – Blood Drive from 4pm – 7pm. Wednesday, June...

WOD – 5/16/2017

SKILL Handstand Walking WOD 400m Run 50 Sit-Ups 400m 40 Sit-Ups 400m 30 Sit-Ups 400m 20 Sit-Ups 400m 10...

WOD – 5/15/2017

STRENGTH Tabata Kipping Pull-Ups for total reps WOD AMRAP 16 Minutes: 50 DUs 35 Squats 20...

WOD – 5/14/17

STRENGTH Build to a heavy Snatch Balance + 3 Overhead Squats in 15 Minutes WOD AMRAP 12 Minutes: 10 Overhead Squats 115/75 10...

WOD – 5/12/2017

STRENGTH Build to a heavy 3 Strict Press in 12 minutes. 3 rounds as a superset: Max Push Press with weight from Strict Press 12/12 DB Rows WOD Amrap 7 3, 6, 9, etc… Power clean 155/105 Push jerk...

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