WOD Teams of 2 against another team of 2. 15 Minute clock: Team 1 performs as many tire flips as possible, Team 2 assaults bikes for calories 40/30. When team 2 finishes their calories on the bike the teams switch movements. Score is total number of tire flips. Chad stopped in again today and wanted … Read more
WOD “Michael” Three rounds for time of: Run 800 meters, 50 Hip Extensions, 50 Sit-ups. In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. Attention: These are the names of the individuals we are putting in for 2 softball teams in the fall: Boys – Steve, … Read more
WOD “Horton” 9 Rounds for time with a partner: 9 Bar muscle-ups, 11 Clean and jerks 155/75, 50-Yard buddy carry. CHALLENGE WINNERS BELOW!! Share the work with your partner however you choose with only one person working at a time. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat … Read more
WOD “White” Five rounds for time of: 3 Rope climb, 10 Toes to bar 21 Walking lunge 45/35 Run 400 meters. U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October … Read more
WOD Hero Wod “Coe” Ten rounds for time of: 95 pound Thrusters, 10 reps 10 Ring push-ups. Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of … Read more
WOD Teams of 3: AMRAP 18 Minutes: 8 Box jumps 24/20, 3 Sprints, 4 Kettlebell swings 70/53, 4 Burpees. 1 Sprint. Attention: Happy 4th of July! First, one Wod at 10 a.m. then the Beer Mile for anyone who wants to give it a whirl. We are providing the refreshments. It all should be fun:) … Read more
WOD 4 Rounds of: 20 Yard sled pull, 30 Yard sandbag carry, 30 Yard sprint. Out and back constitutes 1 round. Mason wanted it! Attention: Whole30er’s you made it Congratulations! Julia will see you tomorrow! Also, Preston will be coaching the Powerlifting Class at 8 a.m. – again no need to sign up and just … Read more
WOD Happy Canada Day! GFF For time: 15-12-9-6-3 of: Clean and jerks 155/85, 2-3-4-5-6 of: Wall walks. Attention: Mark your calendars for Saturday, August 6th as that will be our Wod/BBQ up at the Herriman Black Ridge Reservoir! Remember Monday there is only a 10 a.m. Wod with the Beer Wod immediately thereafter!
WOD Teams of 2 AMRAP 20 Minutes: 250 Meter row, 100 Meter sprint. Attention: First, Chad came in today and he and his family just wanted to thank everyone who contributed to the Card. At this point, his daughter is still in the Hospital and they are so grateful for your kindness. We will still be … Read more
WOD For time: “Annie” 50-40-30-20-10 of: Double-unders, Ab mat sit-ups. At the 10 minute mark: Death by wall balls x 2, First minute 2 wallballs, Second minute 4 wall balls, Third minute 6 wall balls, Continue sequence until failure. Attention: Julia will be doing measurements/photos on Saturday morning at the 9:00 a.m. and 10:00 a.m. … Read more