WODs Archive

Friday, 10 October 2014 19:00

Sat Oct 11, 2014

Partner WOD-one partner working at time 800m run   (relay style 400m)                        60 burpee over bar                         50 Front Squat…
Read more...
Thursday, 09 October 2014 19:00

Fri Oct 10, 2014

10 min Mobility Hamstrings and shoulders -   Accumulate 10 rope climbs 2 min L-Sit (L-Sit progressions) 15 wall walks              &…
Read more...
Wednesday, 08 October 2014 19:00

Thur Oct 9, 2014

Strength: Push Press 1rep max 15min MetCon: 1.5 mile run        
Read more...
Monday, 06 October 2014 19:00

Tue Oct 6, 2014

Back Squat 5x3  5 minutes 20 Dbl & 10 HR Pushups      Rest 5 5 minutes 20 Squats &…
Read more...
Monday, 06 October 2014 19:00

Wed Oct 8, 2014

Open Gym 4-6pm No open gym @ 5am.
Read more...
Sunday, 05 October 2014 19:00

Mon Oct 6, 2014

 Open 14.4    14 minute amrap 60 cal row 50 TTB 40 Wallball 20#-10'/14#-9' 30 Power Clean 135#/95# 20 muscle…
Read more...
Thursday, 02 October 2014 19:00

Fri Oct 3, 2014

Strength Every 2 min: Strict Press: 5-4-3-2-1-2-3-4-5 increase load as reps decrease MetCon 5 Rds for time: 10 KB Squat…
Read more...
Thursday, 02 October 2014 19:00

Sat Oct 4, 2014

20 min: 3 rep max front squat                 1 bar. All team members can assist in changing weights. You can…
Read more...
Wednesday, 01 October 2014 19:00

Thur Oct 2, 2014

Oly Lift Thursday 10 min- Mobility/Warm Up 20 min Snatch Practice- make at least 3 attempts at 75% or greater…
Read more...
Tuesday, 30 September 2014 19:00

Wed Oct 1, 2014

Open Gym 5:00-6:30 AM 4:00-6:00 PM
Read more...
Monday, 29 September 2014 19:00

Tue Sept 30, 2014

1 mile Run 50 Wall Balls, 20/14 40 Box Jumps, 24/20 30 Burpees 20 HSPU 40 min Cap
Read more...
Saturday, 27 September 2014 19:00

Mon Sept 29, 2014

20 min (10 rds)                 A.Against a 60 sec running clock: 10 thusters 95/65+ max rep Pull Ups                 Rest…
Read more...
Friday, 26 September 2014 19:00

Sat Sept 27, 2014

Team Row Teams of 3-5 2:00 intervals First team to 15,000m
Read more...
Thursday, 25 September 2014 19:00

Fri Sept 26, 2014

30:00 EMOM Min1:00- 7 Strict Pull Ups Min 2:00- 14 Sit Ups Min 3:00- 1 GTO AHAP Comp- Sub 4…
Read more...
Page 26 of 31

Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class