Category Archives: WOD

Sunday 12.11.16

Open Gym 10:00am – 12:00 noon

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Saturday 12.10.16

9:15am Team WOD 2 person teams; split load as needed 42-30-18 Thrusters Pull ups C = 105/75 While achieving max cals on rower; can row at any time while Fran work is being accomplished Score = cals rowed —-rest 5:00—- … Continue reading

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Friday 12.09.16

Warm Up 3 rounds 15 Calorie Row 15 weighted good mornings (max 95/65#) Strength Deadlift 9-9-9 Goals are: Heavy, Smooth and Unbroken HEAVIER THAN WEEK 1 8:30am WOD – Melissa WOD! Our long time member, yoga guru and friend Melissa … Continue reading

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Thursday 12.08.16

Warm Up AMRAP 5 10 Slam Ball Cleans 5 Slam Ball Push Presses Strength Power Clean at 75% x 5 Rounds Max Reps in 1:00, Rest 2:00 MetCon Run 800m then 3 Power Clean and Jerk + 6 Slam Balls … Continue reading

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Wednesday 12.07.16

Warm Up 4 Rounds 10 Wall Balls 10 Box Jumps 5 Hang Snatches with light weight Strength Every Minute for 7 Minutes = 1 MisFit Snatch Complex starting at 70% and working up across the 7 sets. MetCon AMRAP 10:00 … Continue reading

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Tuesday 12.06.16

Warm Up 30 Band Pull Aparts -then- 2 Rounds Row 300m 10 Push Ups 10 Air Squats Strength Push Jerk 5×4 at 75% of 1RM MetCon For Time 5 Muscle Ups + Row 20/15 Calories 4 Muscle Ups + Run … Continue reading

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Monday 12.05.16

Warm Up 3:00 of Glute Activation Row 30 Calories 90-sec of HS Holds Strength 5RM Back Squat MetCon 4 Rounds 12 Bar Facing Burpees 12 SDLHP Rest :60 E: 3 rounds @ 55/35# F: 65/45# P: 75/55# C: 95/65# After … Continue reading

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Sunday 12.04.16 – CLOSED FOR MAINTENANCE

WE ARE CLOSED FOR MAINTENANCE THIS WEEKEND

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Saturday 12.03.16 – CLOSED FOR MAINTENANCE

WE WRE CLOSED THIS WEEKEND FOR MAINTENANCE!!

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Friday 12.02.16

Warm Up 18-15-12 Ring Rows Box Step Ups w/ Medball Overhead Air Squats Strength Deadlift 15-15-15-, Goal is: Heavy, Smooth, and Unbroken MetCon 7 Rounds Sprint 100m 5 Power Clean and Jerk 5 HSPU Rest :60 E: 65/45#; 3 wall … Continue reading

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