Month: March 2017

WOD 5 Rounds for time: 10 Back squats 135/95, 20 Sit-ups, 30 Double-unders. 10 Minute cap.  

WOD AMRAP in 10 Minutes: 8 Clean and jerks 155/105, 4 Muscle-ups. Mobility wod Monday!! The reason you get tennis elbow from pull-ups, muscle-ups or rope climbs.  A must see entertaining video.  Click HERE for video. Attention:  Remember to get your scores in for 17.4! Also, last week of the Open and we will be … Read more

WOD In teams of 2-4: 1 Mile sled drag and sand bag carry for time. Attention:  Another awesome night with 17.4! Just wanted to say thank you to everyone who helped to make the event go smoothly with set-up, judging, and all the clean-up!! A few people will be going at 11 a.m. who couldn’t … Read more

WOD 17.4 Complete as many rounds & reps as possible in 13 minutes of: 55 deadlifts 225/155, 55 wallballs 20/14, 55 calorie row, 55 handstand push-ups. Attention: Congratulations to Torrey and Kerryne! Also 17.4 is here and Bobbi and Clay will have some new meals at the Friday night lights and it’s St. Patrick’s Day … Read more

WOD AMRAP in 8 Minutes: 20 Kettlebell swings 53/35, 15 Box jumps 24/20. Attention: First, the 17.4 announcement is on the horizon and Friday will be St. Patrick’s Day so make sure you wear green for the Wod! Second, Bobbi and Clay will be back with some more meals for 17.4! Third and finally, for 17.3, … Read more

WOD For time: 10 Squat cleans 135/95, 400 m Run, 50 Burpees over the bar, 400 m Run, 10 Squat cleans 135/95.  

WOD Teams of 2: 5000 Meter row, 1 Partner works while the other holds a plank. Attention:  Ben will be teaching the Snatch at the 7:30 p.m. class! 

WOD 3 Rounds for time: 18 Sumo deadlift high-pulls 115/75, 15 Handstand push-ups. Attention: Remember to submit your scores tomorrow for 17.3! 

WOD For time: 800 Meter row, 50 Wall balls 20/14, 800 Meter run, 50 Russian Kettlebell swings 53/35. Attention: Another great night with 17.3 done! A special thanks to Jessie for coming out to provide  awesome massages to our athletes and also to the Ramen Mobile! 

WOD 17.3 8 Minutes to complete: 3 Rounds of: 6 Chest to bar pull-ups, 6 Squat snatches 95/65, Then 3 Rounds of: 7 Chest to bar pull-ups, 5 Squat snatches 135/95. 4 Minutes to complete: 3 Rounds of: 8 Chest to bar, 4 Squat snatches 185/135. 4 Minutes to complete: 3 Rounds of: 9 Chest … Read more