WOD – October 1, 2019


In 15 Minutes, establish a 2 Rep Max Power Clean


27-21-15-9 Wall Ball (20/14) Toes-2-Bar Cal Row

By |September 30th, 2019|WOD|0 Comments

WOD – September 30, 2019

This Saturday the gym will be closed, go support the Rudy Warrior Challenge! If you need more info, see the flyers at the gym or click HERE.


Strict Press 5×5


3 Rounds for time:20|15 Cal Bike20 DB Hang Power Cleans (50s/35s)10 Burpees

By |September 29th, 2019|WOD|0 Comments

WOD – September 27, 2019


5 sets of the following complex: 1 Hi Hang Power Clean (Pockets) 1 Hang Power Clean (Thighs)


7 Minute AMRAP: 200 Meter Run 10 Hang DB Snatches (50/35)

By |September 26th, 2019|WOD|0 Comments

WOD – September 26, 2019


Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to Bike 800 meters (.5 mile). The partner on the given movement will complete as many repetitions of the movement as they can until their partner completes the bike and they switch roles. […]

By |September 25th, 2019|WOD|0 Comments

WOD – September 25, 2019


Deadlift 15/12/10/8/8- 10 Single Arm Supported Rows After each set (each arm)- 30 Double Unders*work up to heavy 8’s

Extra Work

3 Sets:10-12 Landmine Rotations

By |September 24th, 2019|WOD|1 Comment

WOD – September 24, 2019


3 Sets: 12 DB Arnold Press Directly Into, Max Push Ups *Set a barbell low on hooks and feet up on 20” box. Scale with feet on ground.


3 Rounds: 400 Meter Row :45 Sec Hollow Body Hold

After Party

3 Sets: 20 Russian Twists 20 Knees to Elbow 400 Meter Run

By |September 23rd, 2019|WOD|0 Comments

WOD – September 23, 2019


3 Sets: 12-15 Goblet Squats -20 Banded Step Ups after each set (each leg)


Every 3 Min x 15 Min: 10|8 Cal Bike 20 Alternating Jumping Lunges 10|8 Cal Row

By |September 22nd, 2019|WOD|0 Comments

WOD – September 20, 2019


5 Sets: 10 DB Hang Clean Thruster “Clusters” 200 Meter Run *Rest 1-2 Minutes after each round


For Time: 60 Calorie Row 50 Wall Balls (20/14) 40 Plate Ground to Overhead (45/35)

By |September 19th, 2019|WOD|0 Comments

WOD – September 19, 2019


3-4 Sets: 100 Meter Suitcase Carry (each side) 10-12 Side Bends DB or KB “Oblique Busters” (each side) 1:00 Minute of Plank Shoulder Touches


3 Rounds for time: 20 Calorie Assault Bike 20 Kettlebell Swings (53/35) 20 Box Jumps/Step Ups (24/20)

By |September 18th, 2019|WOD|0 Comments

WOD – September 18, 2019

Shoulder Prehab 3 Sets10 Seated DB External Rotations (light)20-30 Second Hang


3 Rounds for Time:15 Power Cleans (115/75)12 Toes-2-Bar400 Meter Run

Extra Work3 Sets:10 Incline DB Press20-30 Second GHD Prone Hold

Drop Set Option:3 Sets:10 Incline DB Press (heavy)20 Incline DB Press (light)20-30 Second GHD Prone Hold

By |September 17th, 2019|WOD|1 Comment