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WOD Establish a 1 rep max back squat. Rest as needed. 1 mile run for time.

WOD Max double-unders in 3 min. Full recovery. Max unbroken pull-ups or max pull-ups in 1 min. Full recovery. Max distance long jump (3 attempts) Full recovery. 1000 Meter row for time. WE WILL BE TESTING ALL WEAK.  

WOD For quality and load: Build to a 1 rep max snatch and clean and jerk. Attention: Remember Monday night is our Blackhawks Kids class at 7:30 p.m.! Also if you are an EMT, fire fighter, police, first responder, physician, nurse and/or attorney or law student – next weekend is a fun competition under the … Read more

WOD 20 Minute AMRAP: 500 Meter row, 3 Rope climbs. In teams of 2 or 3 rotate between movements but you must test your throwing accuracy to earn your row and climbs for each round.  Score is distance rowed and number of rope climbs combined.  Remember to wear long socks or pants.

WOD 3 Rounds for time: 30 Snatches 75/55, 400 Run.

WOD Front Squat: 3-3-1-1-1. Then for time: 30 Calories row, 30 Wall balls, 20 Jumping pull-ups.

WOD For time: 50 Kettlebell swings 53/35, 15 GHD sit-ups, 20 Toes to bar, 25 Abmat sit-ups, 30 V-ups, 25 Abmat sit-ups, 20 Toes to bar, 15 GHD sit-ups, 50 Kettlebell swings 53/35.

WOD 10 Rounds for time: 3 Muscle-ups, 5 Deadlifts 225/155, 20 Double-unders. Attention: Remember Olympic Lifting Class on Tuesdays at 7:30 p.m.! $10 for 4 classes!! 

WOD “Air Force” For time: 20 Thrusters 95/65, 20 Sumo Deadlift High Pulls 95/65, 20 Push Jerks 95/65, 20 Overhead Squats 95/65, 20 Front squats 95/65. 4 Burpees at the beginning of each minute.   Mobility Wod Monday! Breaking down the Kettlebell squat.

WOD Sled pulls: We will be pulling the new sleds!  Either on the soccer fields hard and short or on the road as a team for a mile.