Wod Blog

WOD For time: 30 Calories Row, 30 Bar facing burpees, 30 Hang cleans 135/95.  

WOD For time: 400 Meter run, 12 Muscle-ups, 400 Meter run, 10 Muscle-ups, 400 Meter run, 8 Muscle ups. Every time an athlete comes off of the rings or pull-up bar they must run 200 meters.

WOD For time: 600 Meter row, then 3 Rounds of: 21 Thrusters 115/75, 21 Kettlebell swings 70/53. 18 Minute time cap.

WOD 12 Minute AMRAP: 15 Floor press 55/35, 30 Second Handstand hold on wall, 75 Foot Bear crawl.

WOD For time: 30 Deadlifts @ 315/215 or 70% 1 rm, 40 Long jumps 7ft/5ft. Attention:  We have several announcements!  First – nice job to everyone who came out for the Labor Day sled push Wod!  It sure looked tough!!!   Second – we are planning on having our 1 year Anniversary party BBQ on Saturday … Read more

WOD: In designated teams, you will complete a 30 minute AMRAP of: Sled push, Barbell Carry 135/95. Team members will alternate pushing a sled while other members carry the barbell (Dropping the barbell will result in a team sprint). Attention:  Please sign up on MindBody for tomorrow’s Wod so we can start planning teams! Thanks … Read more

WOD 5 Rounds for time: 400 Meter run, 10 Pull-ups, 20 Push-ups, 30 Abmat sit-ups, 40 Air squats. 3 Min rest between rounds. 5 Min cap on each round. This Wod can be done with partner! Attention:  We will be having one Wod on Monday @ 10 am for Labor Day! Make sure you sign … Read more

WOD For time: 50 Double-unders, 40 Dumbbell snatches 50/35, 30 Over/Unders 24/20, 20 Strict Hand Stand Push-ups, 10 Bar Muscle-ups. 50 Double-unders.  

WOD 5 Rounds for time: 10 Hang cleans @ 155/105, 20 Wall balls 20/14.

WOD Jerk: 1-1-1-1-1. The Jerk !!