Thursday 2/1

“Bring a Friend Day”

Amrap 17

100m farmers carry 53/35 (no running)

15 burpee box jumps 24/20

30 air squats

Wednesday 1/31

Strength 

Sumo Deadlift 

5 x 3 climbing

Wod

Amrap 8

10 sumo deadlift high pulls 95/64

15 medball sit ups 20/14

Tuesday 1/30

Wod

5 RFT 

400/350m row

10 bench press 

10 strict pull ups

Rest 1:1 or alternate rounds with partner

Bench press weight should be heavy but unbroken 

Bands are encouraged for strict pull ups, don’t do sloppy singles

Monday 1/29

Wod

4 RFT 

200m shuttle run

20 double KB front squat

20 double KB push press 

Optional work after the WOD

Front Squat 3 x 2 across

Friday 1/26

Wod

4 rounds

3 min on 1 min off

5 shoulder to overhead (heavy)

10 t2b

30 bar hop overs

Thursday 1/25

Wod

Amrap 15

200m run

10 hang power snatch 115/75

20 wall ball 20/14

Wednesday 1/24

Wod

5 RFT

20 abmat sit ups

30 walking lunges

40 double unders

Sorry for the blank post, I’m getting an error uploading a picture. 

Tuesday 1/23

Strength 

Push Press

5 x 7

New set every 2 min

Wod

Amrap 4

8 dumbbell power clean 50/35

12 target burpee

Rest 3 min

Repeat

Monday 1/22

“Partner Wod”

2 RFT 

100 cal row

85 single dumbbell push press 50/35

70 pull ups - go c2b if able

Split reps as desired. 

Friday 1/19

“Weightlifting Friday”

For Time:

Power Clean 1x10 at 72% 1RM 

Power Clean 1x8 at 77% 1RM 

Power Clean 1x6 at 82% 1RM 

Power Clean 1x4 at 87% 1RM 

Power Clean 1x2 at 92% 1RM

If you don’t know your 1 rep max, Pick a start weight and increase each round

Strength

4 sets

7 front squat 13 back squat

Set weight around 55% of back squat max

Thursday 1/18

“Bring a Friend Day”

Amrap 15

90’ overhead walking lunge with plate 45/35

30 abmat sit ups

20 wall balls

Wednesday 11/17

500am, 600am, 830am classes are cancelled

Regular schedule beginning at 1200

Wod

3 RFT 

500m row

25 ring row

25 kettlebell swing 70/53

Double under Test

Amrap 3 - max double unders

Tuesday 11/16

We are open Tuesday, if you come in be careful!

I will update Facebook and also spread word through other members so keep updated, I will decide tomorrow about the possibility of canceling classes on Wednesday morning!!

Emom x 20

Odd: 6 - 10 dumbbell thrusters 50/35

Even: 6 - 10 burpee box jump over 24/20

Monday 1/15

Strength

Snatch

Wod

“Open 15.1”

Amrap 9

15 T2B

10 deadlift 115/75

5 snatch 115/75

Friday 1/12

Partner WOD

For Time or Amrap 25

200 wall balls 20/14

150 power snatch 75/55

100 T2B

Split the reps as desired. 

Thursday 1/11

Tabata

8 rounds

20 on 10 off

Kettlebell Swing

Abmat sit up

Double Under

This will serve as a good warm up for the main event

500m row time trial

This is max effort, empty the tank, row as hard as possible

Wednesday 1/10

“Weightlifting Wednesday”

Front squat 3 x 3

Thruster 3 x 3

Push Jerk 3 x 3

Tuesday 1/9

Wod

5 rounds

1 min: cal row

1 min: power clean 135/95

1 min: bar facing burpee

1 min: rest

Score is total reps

Monday 1/8

Wod 

Amrap 20

200m run

5 chest to bar pull ups

10 push ups

15 squats

Friday 1/5

Strength 

5 sets

2 power clean + 1 push jerk

Wod

“D.T”

5 RFT

12 deadlift 155/105

9 hang power clean 155/105

6 jerks 155/105

Thursday 1/4

“Bring a Friend Day”

6 rounds

1 min: calorie row

1 min: rest

1 min: DB front rack walking lunge 50/35

1 min: rest

Score is the total reps completed for all intervals 

Wednesday 1/3

Wod

4 RFT

40 double unders

30 wall balls 20/14

20 dumbbell snatch 50/35

Tomorrow is Bring a Friend Day

Tuesday 1/2

“Happy New Year 2018”

For Time

20 handstand push ups 

18 power snatch 135/95

20 chest to bar pull ups

18 push jerks 

20 abmat sit ups 

18 deadlifts 

20 push ups

18 back squats

20 burpees 

18 power cleans