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WOD – April 26, 2019


5 Sets:6-8 Barbell Hip Thrusts (Glute Bridge)12-15 Banded Face Pulls


4 Rounds for time:400 Meter Row/Run Alternate each round20 Step Ups:30 – :40 Sec Dip Support *Hold yourself locked out in the top of a dip for 30 seconds. If you break then the time stops.

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

WOD – April 25, 2019


3 Rounds1:00 Minute Farmer Carry100 Meter DxKB Front Rack Carry (around driveway)1:00 Minute Wall Sit + Bicep Curls


Toe to Bar Helen3 Rounds for time:400 Meter Run21 Kettlebell Swings12 Toes to Bar

By |April 24th, 2019|WOD|0 Comments

WOD – April 24, 2019


Every 7 minutes, for 35 minutes (5 sets) for separate times:250 Meter Row50 Double-Unders40 Air Squats25|20 Push-Ups *This should work to where you are getting 2-3 min rest each round, if not more.

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

WOD – April 23, 2019


EMOM x 10 Min:

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead


For time: 50/40 Calorie Assault Bike 50 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)

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

WOD – April 22, 2019


4 sets5 Strict Press10 Single arm rows (each arm)


5 Rounds for time:10 Kettlebell Deadlifts10 Kettlebell Goblet Squats10 Alternating Reverse Lunges with Goblet Hold

By |April 21st, 2019|WOD|0 Comments

WOD – April 19, 2019

Friday Schedule:5:30 AM8:30 AMOpen Gym12:00 PMSaturday Schedule:Open Gym 8:00 AM – 10:00 AMNo Team WOD


With a running clock:From 0:00 – 9:00 2 Rounds:400 Meter Run400 Meter RowFrom 10:00-17:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 Box JumpsFrom 18:00 – 27:002 Rounds:400 Meter Run400 Meter RowFrom 28:00 – 35:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 […]

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

WOD – April 18, 2019


3 Sets:1 Minute: Single Arm Front Rack Carry 1 Minute: Single Arm Front Rack Carry1 Minute: Side Plank1 Minute: Side Plank


8 Minute AMRAP:14 Kettlebell Swings 14 Toes to Bar

By |April 17th, 2019|WOD|0 Comments

WOD – April 17, 2019


3 Sets:10-12 DB or KB Incline Bench Press12-15 Chest Supported Rows


For Time:30-25-20-15-10 (Mens Reps)25-20-15-10-5 (Ladies)Push Ups*300 Meter Run after each set of Push Ups (to the end of the asphalt sidewalk)

By |April 16th, 2019|WOD|0 Comments

WOD – April 16, 2019


Front Squat4-4-3-3-2-2-1-1


3 Sets:90 Second Sprint for Max Calorie Assault Bike*Rest 2-3 Minutes between efforts.

By |April 15th, 2019|WOD|0 Comments

WOD – April 15, 2019

Friday Schedule:5:30 AM8:30 AMOpen Gym12:00 PM


Partner WOD4 Rounds:55 Cal Row55 Wall Balls55 Double Unders55 Abmat Sit Ups- After 4 rounds is complete,55 Burpees

After Party:

3 Sets:”7’s” Bicep Curls50′ Gun Walk (Bicep plate carry)10-12 Kettlebell Shrugs

By |April 14th, 2019|WOD|1 Comment