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From the Blog

WOD for January 16th

AMRAP 10 25/20 calories, row 20 slam balls 30/20 rest 2 minutes AMRAP 10 25/20 calories, Assault bike 15 burpees 25 ring rows FB: 5 rope climbs 15 burpees rest 2 minutes AMRAP 10 100m run 15 HRPU 20 Med ball cleans 20/14

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WOD for January 15th

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing – Pele Push Press week 2 of 8 E3MOM x 15 minutes 5 @ 70-75% +5# WOD: 3 Rounds Against 3 minute clock 25/20 Calories, Assault remaining time[…]

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WOD for January 14th

Life is 10% of what happens to you and 90% how you react to it.. – Charles R. Swindoll Front Squat week 2 of 8 E3MOM x 15 minutes 5 @ 70-75% +5# WOD: For Time 20 Deadlifts FB:225/155 Rx:185/135 S:135/95 30 Calories, Row 40 wall balls

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WOD for January 12th

“A challenge only becomes an obstacle when you bow to it.” -Ray A. Davis TEAMS OF TWO WOD: Team “Annie” 50-40-30-20-10 Double Unders S:3xsingles Sit ups -Into- 2000/1600m row -Into- 20 Rounds 10 ring rows 10 Alt rev. lunge steps In team “Annie” one teammate will work at a time.[…]

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WOD for January 11th

“The sky is not my limit…I Am.” – T.F. Hodge WOD: AMRAP 30 20 Lateral bar hops 10 FB:HSPU Rx:15/10 HRPU 10 Cleans FB:135/95 Rx:115/80 S1:95/65 S2:75/55 *After completing each round the weight on the power clean increases by 10/5 *The clean can be power or squat

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WOD for January 10th

Tammy’s Birthday WOD For Time T-A-M-M-Y 2 Rounds: 23 reps of each movement T: Thrusters Rx:45/35 A: Ab mat sit up M: Man Makers Rx:30/20 S:20/10 M: Mountain climbers *4 = 1 rep Y: Y ladders *3 = 1 rep

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WOD for January 9th

It is hard to fail, but it is worse never to tried to succeed. – Theodore Roosevelt Snatch E2MOM x 14 minutes Snatch deadlift to above knees pause and to power position pause + 2 High hang snatches Build to a technical limit. WOD: 4 minutes: Max calories, row 3[…]

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WOD for January 8th

“Being challenged in life is inevitable, being defeated is optional.” – Roger Crawford WOD: AMRAP 30 30 calories, row 30 box jumps 24/20 300m run 30 Calories, Assault bike 30 KB swings 53/35

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WOD for January 7th

Go ahead, tell me I’m not good enough. Tell me I can’t do it. Because I will show you over and over again I can! Bench Press: week 2 of 8 E3MOM x 15 minutes 5 @ 70-75% +5 WOD: For Time 20 burpees over the bar 30 S2OH FB:155/110[…]

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WOD for January 5th

“Be the change that you wish to see in the world”. -Mahatma Gandhi Teams of Two Buy In: 1000/800m row 75 Deadlifts 115/80 95/65 50 pull ups S:JPU 25 Hang cleans 50 HRPU 75 Deadlifts 50 pull ups S:JPU 25 Push press Cash out: 1000/800m row * Teammates will switch[…]

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