WOD

Friday – 191227

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3 reps – increase each set Copenhagen Plank x 20-30 sec/side WOD For time (20 min

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Thursday – 191226

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to Free Handstand, extend

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Tuesday – 191224

ANNOUNCEMENTS Holiday Schedule Update: Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand

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Monday – 191223

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD) Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD 4 sets of: Overhead Press x 5 reps –

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Saturday – 191221

WOD For time: 50 Pull Ups 75 Wall Ball Shots (20/14) 30 Chest-to-Bar Pull Ups 50 Wall Ball Shots (20/14) 10 Bar Muscle Ups 25 Wall Ball Shots (20/14)

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Friday – 191220

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Full Clean – increase load as possible – WOD Teams of 2, complete the following for time (10 min cap): 60 Power Cleans (155/105) Note: Split reps in any

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Thursday – 191219

SWOD 1a) Back Squat 5 reps @ 50%, 55%, 60% 1b) BB Bent Over Rows 3 x 5 reps @ AHAP 1c) Weighted Strict Pull Ups 3 x 5 reps – AHAP WOD Complete as many rounds and reps as possibele in 10 minutes of:

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Wednesday – 191218

  SWOD For time: Run 400m or Row 500m – rest 5 min – Row 500m or Run 400m WOD In 2 minutes, complete the following for reps: 20/14 Calorie Row Max reps of Box Jumps (24″/20″) – rest 2 minutes, repeat for a total

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Tuesday – 191217

SWOD 1a) Low-angle Incline Bench 5 x 5 reps – increase load each set 1b) Ring Dips or Bench Dips 5 x 10 reps – add weight if possible 2a) Barbell Curls 4 x 10 reps – AHAP 2b) DB Shrugs 4 x 25 reps

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