WOD For Time: 50 Wall Balls 20/14, 50 Ring Dips, 50 Wall Balls 30/20. 11 Minute Cap. Attention: Congrats to Preston and Jones on their new baby girl – Cantrelle… read more →
WOD AMRAP in 10 Minutes: 3 Deadlifts 315/205, 9 Handstand Push-ups. Attention: Anyone that has done the Challenge to the end, Julia will be in doing final measurements and photos… read more →
WOD GFF Teams of 3 AMRAP In 30 Minutes: 300/240 Calories Bike, 150 Box Jump Overs 24/20, 150 Slam Balls 50/30, Athletes Must Spend 20 Seconds On A Movement Before… read more →
WOD AMRAP In 4 Minutes: 50 Double-Unders, 15 Front Squats 95/65, 15 Pull-ups. 4 Minutes Rest AMRAP In 4 Minutes: 40 Double-Unders, 10 Front Squats 115/95 10 Chest To Bar… read more →
WOD For Time: 1000 Meter Row, 1 Mile Run, 1000 Meter Row, 1 Mile Run. Tuesday Night Musings with Coach Julia. SHIBUMI. Tonight, I’m going to talk about my high… read more →
WOD AMRAP in 16 Minutes: 10 Dumbbell Hang Clean & Press Left, 10 Dumbbell Hang Clean & Press Right, 1 Minute Plank Hold, 10 Dumbbell Box Step-ups Left Leg, 10… read more →
WOD EMOM For 20 Minutes: 1 Three Position Snatch, 3-5 Burpees. Athletes will build in weight throughout the wod. Attention: That wraps up the weeks of Coaches’ programming and I… read more →
WOD And Coach Julia’s Last Wod is Adventure ….. Adventure “Mile” With a Spoon. p.s. bring your own spoon – metal preferred Attention: No Powerlifting at 8 a.m. and come… read more →
WOD GFF “Scotty” 12/12/1976 – 1/16/2019 5 Rds: 30 Calorie Row, 30 Walking Dumbbell Lunges 50/35, 30 Deadlifts 135/95, 100 Double-Unders, 26 Kettlebell Swings 53/35. * The 5 Rds represent… read more →
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