Year: 2016

WOD 12 Minute AMRAP: 6 Snatches 115/75, 9 Chest to bar pull-ups, 12 Box Jumps 24/20.

WOD Complete the following tasks  for time: 50 GHD-sit-ups, 75 Hip extensions, 100 Calories on assault bike and/or rower. 3 150′ Sled push heavy, 5 Rope climbs.

WOD For time: Dumbbell squat cleans 50/35, 10-9-8-7-6-5-4-3-2-1 Hand-stand push-ups, 1-2-3-4-5-6-7-8-9-10.

WOD The Ghost 6 rounds of: 1 minute of rowing, 1 minute of burpees, 1 minute of double-unders, 1 minute rest. Attention: First – great job to everyone who made it through day 1 of the Challenge! The hardest part is done as you have started:) Give yourself a hi-5!! Second – the e-mail addresses … Read more

WOD 3 Rounds for reps. 3 Minute AMRAP: 6-9-12-15-18…Reps of, Sumo Dead-lift high-pulls 95/65, Toes to bar. 3 Minute rest between rounds. Attention:  The Nutrition/Challenge begins! Monday is your last day to get your measurements/photos done.  The Teams are as follows and this time the Winning Team’s coach (total log points based on smallest number … Read more

WOD Teams of 2: 90 Calorie row, 80 Box jump overs 24/20, 70 Partner med ball sit-ups 20/14, 60 Clean and jerks 155/105, 50 Pull-ups.

WOD 1 Rep max overhead squat. Then 3 Rounds for time: 15 Bar facing burpees, 15 Overhead squats 95/65. Tango’s B-day Wod! Attention: Since we are finishing measurements on Saturday, we will posting the teams and coaches on Sunday night so please indicate your intent to be in the challenge to Alecio or Julia by … Read more

WOD 5 Rounds for calories: 30 Seconds max effort on assault bike. 4:30 Break between rounds. This is going to sting a little bit:) Attention:  We are excited for everyone who came to hear the Challenge talk tonight and we will be emailing the handout to those that requested it as well! On Friday night … Read more

WOD For time: Unbroken double-unders, 10-20-30-40-50-40-30-20-10. Into Ab pyramid, 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 GHD sit-ups. Attention: Fitness/Nutrition Challenge talk at 7:30 p.m. – be there or be square!

WOD “The Chief” 5 Rounds for reps 3 Minutes of: 3 Power cleans 135/95, 6 Push-ups, 9 Squats. 1 Minute rest. Attention:  First, the Fitness/Nutrition Challenge talk is Wednesday at 7:30 p.m.! The Challenge starts on Monday, Jan. 11th! Second, Coach Ben is teaching the Snatch in the Olympic Lifting Class!