Friday 02/17/2018
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
Birthday
Friday 01/20/2017
Strength: Back Squats: 10×3 @ 80% WOD: TRUMP/PRYOR BDAY WOD! Buy In: 45 Burpees Over Bar (For our 45th President) 29 Thrusters 95/65 29 Pull Ups 29 Snatches 95/65 […]
FRIDAY 09/16/2016
MARIO G IN THE PLACE TO BE AKA”B” BIRTHDAY WOD 3 ROUNDS 9 CLEAN N JERKS @135/85 16 K.B. SWINGS @70/53 88 DOUBLE UNDERS 9 STRICT PULL UPS 16 BENCH […]
Wednesday 3/29/2016
Strength Wendler Press HAPPY BIRTHDAY KLARISA!!!! 3/30/86 29+1 Athlete will have 30 minutes to complete the following: 2 Rounds -3 Bear Complex 135/95 -30KBS 70/44 ****2 Minute Mandatory Rest**** 9 […]
Wednesday 01/20/2016
Strength: Snatch Complex: 10 minute EMOM Every minute on the minute 1 power snatch 1 high hang snatch 1 hang snatch **add weight on the 4th and 7th minute WOD: Happy […]
Friday 12/4/2015
Happy Birthday to Coach Kellie!!!! Buy in 31 Double Unders 12 Rounds For Time –6 Squat Cleans 135/95 –1 Hand Stand Push-up –9 Deadlift 135/95 –8 Kettle Bell Swings 70/53 […]
Monday 11/23/2015
Wear your Red “movember” shirts in honor of Tom. The “Legendary Tom Reber” WOD Buy In: 51 Calorie Row 11 Floor Press (135/95) 200 Meter Run 23 Burpee Pull-Ups/Chin-Ups 1 […]
Tuesday 11/10/2015
MARINES B-Day WOD 11/10/1775 5 Rounds for Time -20 Double Unders -15 Walking Lunges -10 Shoulder to Overhead 95/65 -2 Rope Climbs At the end of the 5 rounds complete […]
Monday 10/19/2015
Strength: Work up to a 1-Rep Max squat clean. Start light and gradually add weight. Happy Birthday WOD Garrett Lambert 10 OHS (135/95) 17 Toes-to-Bar 19 Thrusters (135/95) 87 Calorie […]
Friday 10/02/2015
Q’s Birthday WOD 10 Rounds 5 Deadlifts (135/95) 1 Bear Complex (135/95) 9 Push-Ups 7 Wall Balls (20/14) 9 Box Jumps