WOD – June 1, 2018

Guys, it’s June!
WOD
5 Minute AMRAP:
15 Overhead Squats (75/55)
15 Box Jumps/Steps (24/20)

-Rest 3 Minutes

5 Minute AMRAP:
10 Overhead Squats
10 Box Jumps/Steps

-Rest 3 Minutes

5 Minute AMRAP:
5 Overhead Squats
5 Box Jumps/Steps

By |May 31st, 2018|WOD|0 Comments

WOD – May 31, 2018

Strength/Skill
Deadlifts – 6×3
WOD
4 Rounds for time:
25 Kettlebell Swings
400 Meter Run

By |May 30th, 2018|WOD|0 Comments

WOD – May 30, 2018

Strength/Skill
Back Squats 5×3 reps
*Pause for 3 seconds in the bottom. Keep weight at or above 65%
Row Repeats
6 rounds, each for time:
200 Meter Row
-Rest 90 seconds

By |May 29th, 2018|WOD|0 Comments

WOD – May 29, 2018

Thank you all for coming out and spending your Memorial Day morning with us, we had such a blast!
Strength/Skill
Take 15 Minutes to establish a heavy – Power Clean and Jerk
WOD
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups

By |May 28th, 2018|WOD|0 Comments

Memorial Day Murph

We’ll be open from 8-11 for Murph. If you have never done Murph before don’t worry, there are plenty of options to keep you moving and not overworked. Plan on the WOD taking around 60 Min to complete. You’re welcome to hang out afterward for a cold beverage, a taco, and a good laugh. See […]

By |May 27th, 2018|WOD|0 Comments

WOD – May 25, 2018

Murph is coming! We will be open 8:00 – 11:00 on this Memorial Day. If you’ve never done Murph before don’t worry, there are plenty of options to keep you moving and not overworked. Plan on the WOD taking around 60 minutes to complete. Please join us after for a cold beverage and some tacos.
Guys, […]

By |May 24th, 2018|WOD|0 Comments

WOD – May 24, 2018

Murph is coming! We will be open 8:00 – 11:00 on this Memorial Day. If you’ve never done Murph before don’t worry, there are plenty of options to keep you moving and not over worked. Plan on the WOD taking around 60 minutes to complete. Please join us after for a cold beverage and some […]

By |May 23rd, 2018|WOD|0 Comments

WOD – May 23, 2018

Monday we will be doing Murph from 8-11, please join us for some yummy tacos after!
Strength
4×10 Bench Press

*400 m run after each set
WOD
7 Min Clock:

1,000 M Row

30 Burpees

*This is a sprint, get as far as you can or complete this as fast as you can. We will retest this so be sure save your time. […]

By |May 22nd, 2018|WOD|0 Comments

WOD – May 22, 2018

STRENGTH
2 Rounds of
Mixed carry 100 meters each side
1 Min Plank hold
1 Min Wall Sit
WOD
21 Minute EMOM:
1. 12/10 cal Assault Bike
2. 12 Toes to bar
3. 35 Double Unders

By |May 21st, 2018|WOD|0 Comments

WOD – May 21, 2018

Murph is coming! We will be open 8:00 – 11:00 on this Memorial Day. If you’ve never done Murph before don’t worry, there are plenty of options to keep you moving and not over worked. Plan on the WOD taking around 60 minutes to complete. Please join us after for a cold beverage and some […]

By |May 20th, 2018|WOD|0 Comments