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Category

WOD

Friday

WOD: A. Back Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until...
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Thursday

WOD: 3 rounds (24min) E2MOTM: If you perform the allotted work before time ends, walk the remainder of the time before switching movements. Teams of...
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Wednesday

WOD: 2 Person team ‘Cindy’ AMRAP 20 min: 5 pullups, 10 pushups, 15 air squats P1 does 1 full round of Cindy, while partner 2...
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Tuesday

WOD: 2 rounds: Continuously running clock: 400m. Run @ moderate pace., 2 min rest 400m. Run @ mod/fast pace., 2 min rest 400m. Run @...
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Monday

WOD: In teams of three AMRAP 15 min. for max reps of: Box step overs 100 Meter KB Farmer’s Carry Wall Ball Shots Only one...
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Saturday and Sunday

Sat. May 7. 8-10a: Open gym. 10a. Olympic Lifting workout: Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1, 75% x...
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Friday

WOD: A. Teams of 2: Each partner completes 1 full round before p2 does work: 3 rounds for time (6 rounds total) 3 Burpee Box...
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Thursday

WOD: A. EOMOTM x 10 min. (5 rounds) 2 Strict shoulder press. *After warming up, start clock and build to a heavy double strict press....
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Wednesday

WOD: 3 rounds (24 min) E2MOTM (Teams of 2-4): If you perform the allotted work before time ends, walk the remainder of the time before...
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Tuesday

WOD: 5 rounds for reps of: (15 min total, no rest between rounds.) 1 minute of Deadlifts (185/115#) *scale to ~40% 1rm. 1 minute of...
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