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Category

WOD

Monday

WOD: In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calories of Assault Bike or Rowing* 15...
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Saturday and Sunday

Sat. June 4. 8-10a: Open Gym. 10a-11a: Olympic lifting- clean and jerk. 11a-1230: FREE community workout! Sun. June 5. Rest Day!

Friday

WOD: For time: Teams of 4: 200 cal bike 200 burpees * 2 people begin on bike, alternating whenever they want *other 2 people begin...
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Thursday

WOD: ‘Nate': 20 min. AMRAP 2 ring muscle ups *scale with ring thing/jumping/body row into turn over + help with press out from toes/2 pullup...
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Wednesday

WOD: A. Bar kip B. Kipping toes to bar C. 21-15-9 reps for time: Deadlift (225/155) *scale to 50-60% of 1rm. Toes-Bar *scale to rings...
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Tuesday

WOD: A. Back Squat – 65% x 10 x 3 B. Overhead Squat – 65% x 3 x 5 C. Post workout: 3 x 10...
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Monday

Happy Memorial Day! 9a-11a: Make up Murph 9a-11a: Open gym.

Saturday and Sunday

Sat. May 28. 8-10a: Open Gym. 10-11a: Olympic lifting: Clean and Jerk 11a-Noon: Team WOD Team Regional event 1, 2016: Teams of 2: 60 strict...
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Friday

WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *after warming up, build in each of the lifts, to a solid...
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Thursday

WOD: Teams of 3: Alternating Tabata: Air assault (calories) situps *P1 begins on air assault for 20 sec for max calories, 10 sec to transfer...
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