Strength: Wendler Press WOD: For Time 400 meter run 30 Pull-Ups 400 meter run 15 Push Jerks 400 meter run 15 Pull-Ups 400 meter run 30 Push Jerks

Strength: Wendler Back Squat WOD: 5 Rounds for Time 10 OHS (95/75, 75/45) 10 Toes to Bar 10 Wall Balls (20/16, 16/14) 25 Double Unders  

Reminder: The ELC Honorfit Gym will be closed from Monday, 09/28-Thursday, 10/1 for an annual cleaning/sanitation of the gym.  The gym will reopen on Friday, 10/2/2015 and classes will resume […]

Strength: Wendler Bench Press WOD: 400 meter Run 100 Double Unders 400 meter Run 80 Air Squats 400 meter Run 60 Sit-Ups 400 meter Run 40 Burpees 400 meter Run […]

Strength: Wendler Back Squat WOD: For Time 50 Back Squats (95/65) 40 Power Snatches (95/65) 30 Kettle Bell Swings (53/35) 20 Over Head Squats (95/65) 10 Muscle-Ups

Strength: Press WOD: 18 Minute AMRAP 200 M Run 10 Shoulder to Over Head (135/95) 10 Push-Ups 10 Wall Balls (20/14)

Strength: Wendler Dead Lift WOD: 4 Rounds for Time 12 Burpee Box Jumps 6 Dead Lifts (185/115) 3 Power Cleans (185/115) 15 minute cap

Strength: Wendler Dead Lift WOD: 1 Lap 40 Kettle Bell Swings 1 Lap 40 Sit-Ups 1 Lap 40 Dumbbell Snatches 1 Lap 40 Dead Lifts (115/85)  

Warm Up: Legs Strength: Back Squat: EMOM for 6 minutes, 5 back squats @ 75% of your 1RM WOD: 25 Wall Balls 25 Burpees 25 Back Squats 25 Box Jump […]

Strength: “Sally Up” On the bench press, go as heavy as possible but still able to complete all reps. Be Brave but USE a SPOTTER! WOD: 400 Meter Run Buy-In 5 […]