Wednesday 11/22/2017
“FAREWELL MASH” for Coach Pryor & Coach Ramos We will miss you guys!! WOD -11 Minute AMRAP -1 Clean (225/135) -20 Cal. Assault Bike -15 Deadlift (225/135) 5 […]
Abraham
Friday 06/09/2017
Coach Joe’s Farewell WOD Buy In: 2015m Row 3 rounds 6 Deadlifts (185/155) 1 Tower Run REST 5 minutes 3 rounds 6 Power Cleans (185/155) 10 Front Squats (185/155) Cash Out: […]
Thursday 06/08/2017
Strength: Shoulder Press 5 x 5 @ 80% WOD: (fight gone bad style) 1 minute at each station 5 Rounds Row Power Snatch (75/55) Burpees REST
Wednesday 06/07/2017
Strength: Deadlift 5 x 5 @ 80% WOD: (Teams of 2) AMRAP 20 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (65/45) *One partner completes full round, then switch
Tuesday 06/06/2017
Strength: Bench Press 5 x 5 @ 80% WOD: 3 Rounds 1 Lap 16 Deadlifts (225/155) 60 Double Unders
Monday 06/05/2017
Strength: Back Squat 5 x 5 @ 80% WOD: 4 Rounds 21/15 Calorie Bike 18 Wallballs (20/14) 15 KB Swings (53/35) 12 Burpees
Friday 06/02/2017
Lambert’s Farewell WOD: (Fight Gone Bad Style) 1 minute at each station 5 Rounds Box Jumps (24/20) Slam Balls (20/10) Kettle Bells (53/35) Burpees Sit Ups REST Good Luck out […]
Wednesday 05/31/17
STRENGTH: Front Squat 5×5 @ 75% WOD: “Fran” 21-15-9 Thrusters (95/65) Pull-ups
Tuesday 05/30/2017
Strength: Bench Press 5 x 5 @ 75% WOD: “Christine” 3 RFT 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20″) Extra Credit: Triple Tabata Abs
Thursday 04/13/2017
Coach Mario “B” Gutierrez Farewell WOD 12-3 Minute Rounds with a Mandatory 1 Minute Break To attempt to complete the following: -100 Double Unders -90 Sit-ups -80 Kettlebell Swings 53/35 […]