WOD’s for Sept. 21st-26th

Monday, 9/21 AMRAP 20 37/30 Calories, Row 30 Sit ups 60 Double unders Fx:90 Singles Tuesday, 9/22 3 Rounds Every 3:00 x 9 minites 20 Alt. single arm DB bench press 10 Ring Dips/bench dips CONDITIONING: AMRAP 12 3, 6, 9 and so on… Push Jerks Slam balls Burpees Bar[…]

WOD’S Sept. 14th-19th

Monday, 9/14 Bench Press Every 2:30 2 Waves 7-5-3 CONDITIONING: AMRAP 7 9 Slam balls Px:40/30 Fx:30/20 L:20/10 6 Ring Dips Fx:Bench dips Tuesday, 9/15 AMRAP 30 Row – Distance Px:250/200 Fx:200/150 L:150/100 50 Double unders Fx:75 Singles Echo- Calories Px:15/10 Fx:12/7 L:10/5 Wednesday, 9/16 Snatch 3 High hang power[…]

WOD’s for Sept. 8th-12th

Monday, 9/7 Labor day Closed Tuesday, 9/8 Front Squats 2 waves of 7-5-3 Every 2:30 CONDITIONING: AMRAP 7 Max distance row Wednesday, 9/9 For Time 50-35-20 Double unders Fx:Singles x2 Hang power cleans Sit ups Bar load- Px:95/65 Fx:75/55 L:55/35 As soon as finish you have 5 minutes to establish[…]

WOD’s Aug.31st-Sep 5th

MONDAY, 8/31 Cleans EMOM x 6 minutes 3 Squat cleans Build to your starting weight in workout. If can not squat clean, perform a power clean into a front squat. CONDITIONING: EMOM x 18 Minutes Minute 1: Calories, Row Px:20/15 Fx:15/10 L:12/7 Minute 2: 3 Squat Cleans Minute 3: Rest[…]

WOD’S Aug. 24th – Aug. 29th

WOD’s for Aug. 17th-22nd

WOD’s for Aug. 10th – 15th

Mon. 8/10 Every 3:00 x 6 Rounds 15/12 Calories, Echo Fx:12/9 12 Alt. OH Lunge steps w/single DB Px:50/35 Fx:35/20 L:20/10 Max – Wall balls Px:20/14 Fx:14/10 L:10/6 Tue. 8/11 Strict Press 2 waves of 7-5-3 Every 2:30 Go heavier in the second wave then in the first. CONDITIONING: 21-15-9[…]

WOD’s for Aug 3rd-8th

Mon. 8/3 CORE 4 Sets 10 Hollow body rocks 10 V-ups 10 Tuck crunches :10 Hollow body hold Rest 1 minute between sets 10 minute time cap CONDITIONING: On the 2:00 minutes x 12 minutes 1 Round “Cindy” Max – Burpees “Cindy” 5 Pull ups Fx: Ring Rows 10 Push[…]

WOD’s for July 27th – Aug. 1st

Mon. 7/27 For Time: 30/20 Calories – Echo 21-15-9 DB Squat Cleans Px:50/35 Fx:35/20 L:20/10 SHSPU Fx: Seated DB Press 30/20 Calories – Echo 16 minute time cap Tue. 7/28 Power Snatch EMOM x 10 Minutes 3 Power snatch Build in weight each round CONDITIONING: AMRAP 10 30 Double unders[…]

WOD’s for July 20th – 25th

Mon. 7/20 Back Squat 2 waves of 7-5-3 Every 2:30 *Go heavier in the second wave then in the first. CONDITIONING: AMRAP 6 2,4,6,8,10,12…. Lateral Bar Burpees SDLHP Bar load-Px:95/65 Fx:75/55 L:55/35 Tue. 7/21 For Time 2k Ski-Erg 40 C2B Pull ups Fx:Pull ups L:JPU 30 Hang power cleans Bar[…]