Thursday 12/31/2015
NEW YEARS WOD 2015 For Time Goodbye 2015 with a 2015m row -31 SDHP 53/35 -28 Box Jumps 24/20 -31 Shoulder 2 Overhead 135/95 -30 Wallball Sit-ups 20/16 -31 Push-ups […]
Month: December 2015
Strength: Wendler Dead Lift WOD: “Jackie” 1000 meter Row 50 Thruster (45lbs) 30 Pull-Ups
Tuesday 12/29/2015
Strength: Wendler Back Squat WOD: 2 Rounds 50 Wall Balls (20/16) 40 Walking Lunges 45lb Plate 30 Hand Release Push Ups 20 Box Jumps (24/20) 10 Man Makers (45/25)
Monday 12/28/2015
Strength: Wendler Shoulder Press Skill Work: 7 minute EMOM Clean complex: @ 50% of 1RM of your Power Clean 1 High Hang Clean 1 Hang Clean 1 Power Clean 1 Squat […]
12/24/2015
2nd Annual 12 Days of Christmas WOD Make it special day and bring your Ugliest Christmas Sweater for the WOD, if not come in the holiday spirit and wear your […]
Wednesday 12/23/2015
Strength: Wendler Back Squat WOD: “Fran” 21-15-9 Thrusters (95/65) Pull-Ups AFTER PARTY!! Death by Burpees
Tuesday 12/22/2015
Strength: Wendler Dead Lift WOD: 2 minutes ON, 1 minute OFF 60 kettlebell swings (53/35) 50 sit-ups 40 KB sumo DL high-pulls 30 box jumps 20 burpee pull-ups
Monday 12/21/2015
Strength: Wendler Shoulder Press WOD: Buy-In: 200 meter farmer carry (70/53) 5 RFT 6 clean and jerks (135/95) 7 toes to bar 8 goblet squats (70/53) Cash Out: 200 meter […]
Friday 12/18/2015
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on […]
Thursday 12/17/2015
Reminder last class for today will be held at 6pm. Strength Wendler Bench Press WOD 3200m 30/30 Interval Row Athlete will row max effort for 30 seconds, and rest for […]