WOD

1.30.15 WOD

WOD: 14 Min AMRAP 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups


January 29th, 2015 | Comments (0)

1.29.15 WOD

WOD: 12 Thrusters (135/95) Sprint 200m 60 sec rest 9 thrusters Sprint 150m 45 sec rest 6 thrusters Sprint 100m 30 sec rest 3 thrusters Sprint 50m


January 28th, 2015 | Comments (0)

1.28.15 WOD

SWOD: Overhead Squat WOD: 10 Min AMRAP 15 Power Snatches (135/95) 15 knees 2 elbows 15 Wall Balls 15 Box Jumps


January 27th, 2015 | Comments (0)

1.27.15 WOD

WOD: 15-12-9 Deadlift Front squat (115/75) Strict press


January 26th, 2015 | Comments (0)

1.26.15 WOD

Warm up: 400m Run 2 Rounds 10 KB Swings 5 Goblet Squats 1 inch worm 1 goblet squat 3 Rounds: 10 Push Ups 5 Strict Pull Ups SWOD: Hang Squat Clean 2-2-2-2-2 progressive WOD: “Bodyweight Fran” 21-15-9 Burpees Pull Ups


January 25th, 2015 | Comments (0)

1.23.15 WOD

WOD: 800m Run 20 Clean and Jerks (135/95) 800m Row 20 Cleans 800m Run 20 Jerks 800m Row


January 23rd, 2015 | Comments (0)

1.22.15 WOD

SWOD: Strict Press WOD: “A little of Nancy” 4 Rounds: 15 Overhead Squats (115/75) 15 Bar over Burpees


January 21st, 2015 | Comments (0)

1.21.15 WOD

WOD: 15 Min AMRAP 5 Hang Cleans (185/135) 10 Front squats 50 Double Unders


January 20th, 2015 | Comments (0)

1.20.15 WOD

SWOD: Dead Lift 3-3-3-3-3-3 Progressive WOD: 5 Min AMRAP Burpees


January 19th, 2015 | Comments (0)

1.19.15 WOD

Today we celebrate the life of Dr. Martin Luther King Jr., the visionary, the leader, the icon who led all humanity to a great progression. Not enough can be said of the amount of impact this man’s life has had on our society let alone humanity worldwide. He influenced our world with his eloquent speeches [...]


January 18th, 2015 | Comments (0)