Wod Blog

WOD “Lynne” 5 Rounds for Reps: Bodyweight Bench-Press, Pull-Ups. Click Here For Past Results.

WOD AMRAP in 30 Minutes: Teams of 2: Max Reps Dumbell Snatch, Max Reps Dumbbell Row, Max Reps Dumbbell Squat. Attention: Congratulations to Jess and Travis on their wedding!

WOD AMRAP in 20 Minutes: Teams of 2, 1 Sled pull 35′, 20/15 Calorie bike, 400 Meter run. Partners will be working at the same time.

WOD Teams of 2: 45 Minute Row For Distance. Partners must switch every 1000 Meters. Attention:  Remember no 12 p.m. wod and same on Friday! Also, no 7 a.m. wod on Saturday and no open gym on Sunday.  Hector and Irene are still missing a fob for their Audi, if everyone could just double-check their … Read more

WOD For time: Bicouplet 2 12-9-6 Reps of, Snatches 95/65, Bar Muscle-ups, 6 Minute Cap. 1 Minute Rest After The Cap. For time: Bicouplet 1 21 15-9 Reps of, Snatches 75/45, Chest To Bar Pull-ups. 6 Minute Cap. Tuesday Night Musings by Coach Kris. Coach Kris will make you JUMP, JUMP… If you have ever … Read more

WOD AMRAP in 10 Minutes: 2/4, 4/8, 6/12, 8/16… reps of, Wall Balls 30/20, Mountain Climbers. Attention: Ben will be teaching the Snatch at the Olympic Lifting Class at 7:30 p.m. Also, remember there will be no 12 p.m. Wods this Thursday or Friday, there will also be no 7:00 a.m. Wod on Saturday, and … Read more

WOD For time: 1 Mile Run, 33 Deadlifts 315/205, 1 Mile Run. Hectors B-day Wod. Attention:  Please keep an eye on the schedule as on Thursday and Friday there will be no 12 p.m. wods on either of those days.  On Saturday, there will be no 7:00 a.m. wod.  

WOD Teams of 2: AMRAP in 7 Minutes: Max Sandbag Cleans, Rest 3 Minutes, AMRAP in 5 Minutes: Synchronized Bar Facing Burpees, Rest 3 Minutes, AMRAP in 7 Minutes: Max Calorie Row. Partners Can Rotate When They Want. Attention:  Preston will be coaching the Strict Press at the 8 a.m. Powerlifting Class! 

WOD GFF 4 Rounds for time: 21 Overhead Squats 115/75, 14 Second L-sit hold, 7 Meter Broad Jump. 14 Minute Cap.

WOD 20 Minute Alternating EMOM: Odd Minute Cardio, Even Minute Gymnastic Movement. Athletes will pick to movements.  One should be cardio I.E. row, bike, ski, run, double unders, burpees.  The other should be a gymnastic movement I.E. handstands, pull-ups, muscle-ups, rope climbs.