Blog Archives

WOD 12/30/2016

12/29/2016

14 Minute AMRAP
20 Partner Ball Tosses
20 Deadlifts 95/65
20 Hang Power Cleans 95/65

In teams of two, complete 20 ball tosses as a team. Then one partner works at a time to complete the 20 deadlifts and 20 hang cleans. Partition reps as you see fit.

Regular schedule all day
Closed Monday (At Home WOD will be posted)

WOD 12/29/2016

12/28/2016

Happy Birthday, Justin!
Happy Big 5-0, Waterson!
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 12/28/2016

12/27/2016

Happy Birthday, Cindi M.!
Hang Power Snatch
2-2-2-2-2-2-2-2

WOD 12/27/2016

12/26/2016

Happy Birthday, Jeff C!
3 Rounds for time of:
25 Push-ups
50 Kettle Bell Swings 53/35lbs
75 Sit-ups

WOD 12/23/2016

12/22/2016

Holiday Hours
Open today
Closed Monday
Merry Christmas

12 Days of Christmas WOD
RX
1 Muscle-up
2 Overhead Squats 115/75lbs
3 Power Snatches 115/75lbs
4 Box Jumps
5 Push-ups
6 Pistols
7 Toes to Bar
8 Kettle Bell Swings 53/35lbs
9 Hand Stand Push-ups
10 Front Squats 115/75lbs
11 Burpees
12 Power Clean & Jerk 115/75lbs

INT
1 Chest to Bar Pull-up
2 Overhead Squats 75/55lbs
3 Power Snatches 75/55lbs
4 Box Jumps
5 Push-ups
6 Air Squats
7 ABMAT Sit-ups
8 Kettle Bell Swings 35/26lbs
9 Hand Stand Push-ups
10 Front Squats 75/55lbs
11 Burpees
12 Power Clean & Jerk 75/55lbs

Compare to 12/23/2015

0 Comments

WOD 12/22/2016

12/21/2016

Happy Birthday, Brooke!
A. Take 20 minutes and work up to today's 1-rep max back squat.

B. Back Squat
5-5-5-5-5 at 85% of 1-rm.

WOD 12/21/2016

12/20/2016

For time:
Start with a 400m Run
Then 10 rounds of the following:
10 Pull-ups
30 Second L-sit Hold
Finish with a 400m Run

WOD 12/20/2016

12/19/2016

With a 20 minute clock complete one complex on the minute every minute.

Complex = 3 Clean Pulls + 2 Hang Power Cleans + 1 Jerk
Go as heavy as mechanics allow...

WOD 12/19/2016

12/18/2016

15 Min. AMRAP
7 Burpee Box Jumps 20"/24"
12 Overhead Squat 75/55
21 Double Unders

WOD 12/16/16

12/15/2016

Happy Birthday Tanya and Poot!
4 Rounds of:
1 Minute - max calories on rower
1 Minute - weighted sit-ups (choose weight)
1-Minute - dumbbell thrusters 55/35lbs
Rest 2 minutes
score is total reps