WODs Archive

Wednesday, 24 September 2014 19:00

Thur Sept 25, 2014

Strength 15 mins 5 X 3,2,1 Bench Press. (5 sec rest between 3,2,1) MetCon 12:00 AMRAP 60 Single unders (scale…
Monday, 22 September 2014 19:00

Tue Sept 23, 2014

“Jackie” 1000M Row 50 Thrusters (45#) 30 Pull ups 10:00 cap Heats will begin 10:00 after start of class. Farmers…
Sunday, 21 September 2014 19:00

Mon Sept 22, 2014

Strength: 5 X 3 Dead Lift @ 75-80% (Touch & Go, NO DROPS!) 20 min EMOM Even- 15 Parallette Push…
Friday, 19 September 2014 19:00

Sat Sept 20, 2014

"Chipper" 1000m Row20 Ground to Overhead 135/9530 Ring Dips40 T T B30 Ring Dips20 Ground to Overhead 135/951000m Row
Thursday, 18 September 2014 19:00

Fri Sept 19, 2014

WOD #1 10 min AMRAP50 Double Unders25 Box Jump Overs 30/241 Wall Walk 10 min REST WOD #2 “Griff” Run…
Wednesday, 17 September 2014 19:00

Thur Sept 18, 2014

Strength: 5x3 OH Squat Metcon: 15-10-5Deadlift 315/205CT B Pullups
Tuesday, 16 September 2014 19:00

Wed Sept 17, 2014

Open Gym 5:00-6:30 AM 4:00-6:00 PM
Monday, 15 September 2014 19:00

Tue Sept 16, 2014

10 - 40M sprints (1 sprint every :90) 800m Farmer’s Carry (Conga Line)
Sunday, 14 September 2014 19:00

Mon Sept 15, 2014

Strength: 10 min EMOM 1 Rep Bear Complex AHAP Metcon 5 Rounds 5 Snatches (135/95)20 Situps Scale: 115/75
Friday, 12 September 2014 19:00

Sat Sept 13, 2014

Partner Wod--- One partner runs 200m while other does bar work and switch after each run100 Thruster 95/65100 OHS 95/65
Thursday, 11 September 2014 19:00

Fri Sept 12, 2014

Muscle Up or pullup progression depending on skill level 15 minutes MetCon Power Clean Burpee21--------135/95 Pwr Cln Burpee15--------155/115 Pwr Cln…
Wednesday, 10 September 2014 19:00

Thur Sept 11, 2014

It's a "Chipamrap" 20:00 AMRAP 50 Wallball40 KB Swings 50/3530 Box Jumps 24/2020 Strict pullups10 Strict HSPU Mobility Work (couch…
Tuesday, 09 September 2014 19:00

Wed Sept 10, 2014

Open Gym 5:00-6:30am 4:00-6:00pm
Monday, 08 September 2014 19:00

Tue Sept 9, 2014

Strength: Front Rack Walking Lunge 40ft. 2rds at each weight. Conga Line style Men Rx -- 135,155,175,195Women Rx/ Men Scaled--…
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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