Year: 2015

WOD 3 Rounds for Time: 400 m Run, 20 Front Squats 135/95. If it’s cold dress warm. Attention:  Remember just one wod at 10:00 a.m.!  Thanks to everyone who did the 20 K row with Julia! 

WOD Happy Thanksgiving! “Filthy Fifty”: 50 Box jumps 24/20, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders. Attention: Remember it’s only 1 wod at 10 a.m. for Turkey Day!!   

WOD For time: 20 Sumo Dead-lifts 185/135, 20 Hang Cleans 185/135, 3 Rope climbs, 10 Sumo Dead-lifts 185/135, 10 Hang Cleans 185/135, 3 Rope climbs, 5 Sumo Dead-lifts 185/135, 5 Hang cleans 185/35, 3 Rope climbs.

WOD Tabata: Row for calories, Double-unders, Sled push for distance 75 feet, Assault bike for calories. Tabata is 20 seconds of work f0llowed by 10 seconds of rest.  4 Minutes is 8 rounds of each movement. 1 Minute between each movement. Attention:  Remember the modified schedule – Tuesday is regular, Wednesday is regular except no … Read more

WOD 10 Minute AMRAP: 10 Shoulder to overhead 135/95, 15 Wall balls 20/14. Attention: The schedule for this holiday week is as follows:  Monday and Tuesday – regular schedule. Wednesday – regular schedule except no 6:30 p.m. Wod.  On Turkey Day – only 1 wod at 10 a.m.  and Friday – only 1 wod at … Read more

WOD 12 Minute AMRAP: 12 Pull-ups, 6 Deadlifts 275/185, 9 Lateral hops over pvc 24/20.

WOD 4 Rounds for reps: 1 Minute max calories assault bike, 1 Minute max burpees.

WOD AMRAP in 18 Minutes: 21/14 Calorie row, 7 Overhead squats 115/75, 21 Double-unders.

WOD 3 Rounds for time: 10 Power cleans 165/115, 10 Handstand push-ups, 10 Box jumps 30/24. 10 minute Time Cap.

WOD Back Squats: 8-8-8-8-8. Attention:  The Christmas Party looks like it’s going to be on Saturday, December 19th! It’s a Bingo/White Elephant/Fun/and Food Bananza!! Last years was pretty epic and we are hoping to top it this year:) Also, Ben will be teaching the Jerk at the Olympic Lifting Class!