Wod Blog
Friday 9/5/14
WOD For time: 400 Meter run, 12 Muscle-ups, 400 Meter run, 10 Muscle-ups, 400 Meter run, 8 Muscle ups. Every time an athlete comes off of the rings or pull-up bar they must run 200 meters.
Thursday 9/4/14
WOD For time: 600 Meter row, then 3 Rounds of: 21 Thrusters 115/75, 21 Kettlebell swings 70/53. 18 Minute time cap.
Wednesday 9/3/14
WOD 12 Minute AMRAP: 15 Floor press 55/35, 30 Second Handstand hold on wall, 75 Foot Bear crawl.
Tuesday 9/2/14
WOD For time: 30 Deadlifts @ 315/215 or 70% 1 rm, 40 Long jumps 7ft/5ft. Attention: We have several announcements! First – nice job to everyone who came out for the Labor Day sled push Wod! It sure looked tough!!! Second – we are planning on having our 1 year Anniversary party BBQ on Saturday … Read more
Monday 9/1/14
WOD: In designated teams, you will complete a 30 minute AMRAP of: Sled push, Barbell Carry 135/95. Team members will alternate pushing a sled while other members carry the barbell (Dropping the barbell will result in a team sprint). Attention: Please sign up on MindBody for tomorrow’s Wod so we can start planning teams! Thanks … Read more
Saturday 8/29/14
WOD 5 Rounds for time: 400 Meter run, 10 Pull-ups, 20 Push-ups, 30 Abmat sit-ups, 40 Air squats. 3 Min rest between rounds. 5 Min cap on each round. This Wod can be done with partner! Attention: We will be having one Wod on Monday @ 10 am for Labor Day! Make sure you sign … Read more
Friday 8/29/14
WOD For time: 50 Double-unders, 40 Dumbbell snatches 50/35, 30 Over/Unders 24/20, 20 Strict Hand Stand Push-ups, 10 Bar Muscle-ups. 50 Double-unders.