WOD 4 Rounds for quality: 25 Sit-ups strict, 25 Hip extensions, 25 Flutter kicks, 25 Good mornings, 25 Second l-sit. Attention: Great job to everyone hanging in on the Whole30, we are halfway there and now into the homestretch!! Keep it up!!
WOD 3 Rounds for time: 20 Dumbbell Thrusters 50/35, 15 Reverse grip Pull-ups, 400 Meter run.
WOD “Black and Blue” 5 Rounds for time: 10 Power cleans 135/95, 10 Burpees. Lots of athletes saying legs are still smashed. So we will do the Thrusters on Tuesday instead. CFNE WOD! Attention: We are going to be putting some additional or extra work on the board. Some of it will be gymnastics, some … Read more
WOD 2 Rounds for time: 50 Sit-ups, 50 Russian swings 70/53, 50 Wall balls 20/14, 50 Walking lunges. Attention: Whole30ers – hang in there – we are at the critical time when most people quit – get to Day 15 and the tiger blood will start flowing!! Alecio is laughing because he says he can’t … Read more
WOD In teams of 2 complete an 18 Minute AMRAP: 1 Calorie row & 1 Burpee over the rower, 2 Calorie row & 2 Burpees over the rower, 3 Calorie row & 3 Burpees over the rower, Partners take turns doing each round.
WOD 7 Rounds for time: 7 Chest to bar pull-ups, 7 Ring dips, 7 Power cleans 155/115. Attention: Great job to all who did the Wod today on the Secret Second half!! It was a test of your mental toughness and we are very appreciative that no one killed Alecio when they found out the … Read more
WOD For time: 75 Yard sled pull The weights will be heavy and on an individual basis. Bring cleats if you like as we will be on the field.
WOD For time: 800 Meter run, 25 Deadlifts 225/155, 500 Meter row, 25 Deadlifts 225/155, 800 Meter run. Attention: Remember to get your money in for Ragnar this week if you want to race! Also, for those of you doing the Whole30 Challenge, if you made it through this weekend you are doing great. Remember, … Read more
WOD Teams of 3 to 4: 15 Minute AMRAP: 8 Box jumps, 3 Sprints, 4 Kettlebell swings or slam balls, 4 Burpees, 1 Sprint. Attention: Bring a Friend or Family Member Wod – we are excited! Members still please sign up!
