Month: December 2017

Saturday – 171230

ANNOUNCEMENTS Schedule Update Monday, January 1st – 10am WOD only WOD For time: 1 mile with a Barbell (75/55) Note: Perform 20 Push Press at each corner and upon completion of the mile. If the bar touches the ground, perform 5 Burpees before picking it back up. *compare to 151003

Friday – 171229

ANNOUNCEMENTS Schedule Update Monday, January 1st – 10am WOD only SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean x 3 reps – use same weight for all 5 sets – drop & reset each rep, go heavy! WOD Pick Your Own Poison You may pick a WOD that you missed from …

Friday – 171229 Read More »

Thursday – 171228

ANNOUNCEMENTS Schedule Update Monday, January 1st – 10am WOD only WOD “WMCF Benchmark Test 1” For time: 20 Back Squats (225/155) 2 mile Run 20 Back Squats (225/155) *use a rack

Wednesday – 171227

ANNOUNCEMENTS Schedule Update Monday, January 1st – 10am WOD only WOD Every 5 minutes for 30 minutes (6 rounds), complete: 30/24 Calorie Row 15 Devil’s Press Note: Score is weight used for the Devil’s Press CASH OUT Tabata Plate Pinch – heaviest possible

Tuesday – 171226

ANNOUNCEMENTS Schedule Update Monday, January 1st – 10am WOD only SWOD Every 90 seconds for 12 minutes (8 sets), complete: Power Snatch Barbell Cycling x 5 reps – increase load as possible WOD Every minute on the minute for 15 minutes (3 rounds), for reps: Interval 1 – Wall Ball Shots x 45 seconds (20/14) …

Tuesday – 171226 Read More »

Saturday – 171223

ANNOUNCEMENTS Schedule Update Saturday, December 23rd – 9am WOD only (12 Days of Christmas) Sunday, December 24th – Closed Monday, December 25th – Closed Monday, January 1st – 10am WOD only WOD “12 Days of Christmas“ For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day …

Saturday – 171223 Read More »

Friday – 171222

ANNOUNCEMENTS Schedule Update Saturday, December 23rd – 9am WOD only (12 Days of Christmas) Sunday, December 24th – Closed Monday, December 25th – Closed Monday, January 1st – 10am WOD only SWOD 15 minutes to establish a 1RM Press WOD Pick Your Own Poison You may pick a WOD that you missed from earlier in …

Friday – 171222 Read More »

Thursday – 171221

ANNOUNCEMENTS Schedule Update Saturday, December 23rd – 9am WOD only (12 Days of Christmas) Sunday, December 24th – Closed Monday, December 25th – Closed Monday, January 1st – 10am WOD only SWOD Handstand Walk Progressions (1) Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand immediately followed by… (2) Every …

Thursday – 171221 Read More »

Wednesday – 171220

ANNOUNCEMENTS Schedule Update Saturday, December 23rd – 9am WOD only (12 Days of Christmas) Sunday, December 24th – Closed Monday, December 25th – Closed Monday, January 1st – 10am WOD only SWOD 20 minutes to establish a 1RM Deadlift WOD 42-30-18 for time of: Power Cleans (115/75) Wall Ball Shots (20/14)