WOD 100 Double-unders buy in. 5 Rounds for time: 5 Muscle-ups, 15 Floor press 50/35. 100 Double-unders cash out. Attention: Great Job to all of our Challenge participants!!! Overall, in only 30 days the Box lost approximately 180 pounds or 9 pounds per person and approximately 185 inches or 10 and 1/2 inches per person!!! … Read more
WOD 12 Minute AMRAP: 10 Burpees, 10 Wall balls 20/14, 20 Burpees, 20 Wall balls 20/14, 30 Burpees, 30 Wall balls 20/14, 40 Burpees, 40 Wall balls 20/14, Continue adding 10 reps to each movement until 12 minutes is up.
WOD 4 Rounds for reps: 1 Minute max calorie row, 1 Minute max rope climb reps x3, 1 Minute max ghd sit-ups, 1 Minute break. Long socks or pants please for the rope climbs.
WOD HERO WOD “DT“ Five rounds for time of: 12 Deadlifts 155/105, 9 Hang power cleans 155/105, 6 Push jerks 155/105. In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife … Read more
WOD For time: 1 Mile run, 100 Air squats, 75 Abmat sit-ups, 50 Kettlebell swings, 25 Box Jumps 24/20. Attention: First, great job on the Challenge to everyone who finished!! This week we will be posting the top 5 candidates on Facebook and the website so everyone who partook in the Challenge will get to put … Read more
WOD “Adventure Island” Julia and Jessica’s B-day wod!! Come in and have fun!! Only 10 am wod! Happy 4th!!
WOD 4 Rounds for time: 15 Snatches 75/55, 10 Chest to bar pull-ups, 300 Meter run. Attention: Last day of the Challenge! Julia will be doing measurements and pics at 9:00 a.m. and 6:30 p.m. Remember no 6:30 p.m. wod!! Also, last point is for your Friday dinner after that you are free! Logs are … Read more
WOD 15 Minutes to find 1 rep-max Thruster. Then 3 Minute AMRAP: Thrusters 95/65. Attention: Julia will be at the 6:30 pm wod doing measurements and pics for the Challenge – remember no Friday 6:30 pm wod as Julia will be finishing measurements! Finally, there will be only 1 wod on the 4th of July … Read more
WOD 3 Rounds for time: 21 Wall balls 20/14, 14 Handstand push-ups, 7 Deadlifts 315/205. CFL Test 3. Attention: On Friday, July 3rd – there will be no 6:30 p.m. Wod – however Julia will be there to do measurements and “after” pics during that time! Also, as Julia will be technically off that day … Read more
