Thursday 08/25/2016
Mobility Work (19 minutes) WOD #1 “Grace” 30 Clean and Jerks @ 135/95 WOD #2 5 Rounds For Time 35 Double Unders 200m Run
Benchmark
Tuesday 08/23/2016
WOD: “Baseline“ For Time: 500m Row 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups Then… 4 Rounds 500m Row Rest 5 minutes Log all scores […]
Wednesday 3/16/2016
Strength Wendler Back Squat/Bench Press “Ladies are Back!!!” WOD “MARY” 20 Minute AMRAP -5 HSPU -10 Pistols -15 Pull-ups
Friday 01/08/2016
WOD “The Ghost” 6 Rounds (1 minute per station) Calorie Row Burpees Double Unders Rest 1 Minute Designed for Professional Boxer Robert “the Ghost” Guerrero to mimic a 6 round […]
Thursday 01/07/2016
THE GYM WILL BE OPEN. WOD: “CINDY” 20 Minute AMRAP 5 Pull-ups 10 Push-Ups 15 Air Squats If time permits, for strength we DEAD LIFT
Tuesday 01/05/2016
Strength: 5×5 Bench Press, Progressive Load WOD: “Klepto” 4 Rounds for Time 27 Box Jumps (24/20) 20 Burpees 11 Squat Cleans (145/105) Reminder: The Gym will be closed on Wednesday […]
Wednesday 12/23/2015
Strength: Wendler Back Squat WOD: “Fran” 21-15-9 Thrusters (95/65) Pull-Ups AFTER PARTY!! Death by Burpees
Wednesday 12/16/2015
Strength Warm up to 70% of 1 Rep MAX for shoulder press Stand by for a 10min EMOM 1-1-1 of Press/Push Press/Push Jerk (Split Jerk) For the past couple of […]
Wednesday 12/09/2015
Strength: Bench Press WOD: “Isabel meets Annie” 30 snatches 135/95 3 minute break 50 Double-Unders 50 Sit-Ups 40 Double-Unders 40 Sit-Ups 30 Double-Unders 30 Sit-Ups 20 Double Unders 20 Sit-Ups […]
Tuesday 12/01/2015
Strength: Back Squat EMOM: every minute on the minute for 10 minutes 1 clean, 1 front squat, 1 push jerk ** add weight every 3 minutes WOD: KAREN 150 wall […]