Wod Blog

WOD For time: 200 Russian kettlebell swings 70/53 Every time the bell is put down 200 meter run      

WOD GFF AMRAP in 12 minutes: 3 deadlifts 225/155 2 bar muscleups After each round, Deadlifts go up by 3 and bar muscleups go up by 2

WOD 5 Sets of 5 floor press. When finished complete 3 sets of max reps ring push-ups. Attention:Congratulations to the top three in each of our fantasy football leagues!  1st place Kirk 2nd place Guzman 3rd place Alecio. In the other league 1st place Ben 2nd place Steve 3rd place Brett. I know everyone trained … Read more

WOD For time: 20 snatches 115/80 20 bar facing burpees 20 overhead squats 115/80 20 bar facing burpees 20 squat snatches 115/80 14 minute cap

WOD 12 days of Christmas Helo 1 Parrolette hspu 2 bar muscle up 3 thrusters 75/55 4 box jump overs 24/20 5 cal row, bike or ski 6 pistols 7 toes to bar 8 push-ups 9 kb swing 53/35 10 wall balls 20/14 11 burpees 12 deadlifts 225/185. Attention:  Merry Christmas and we hope that everyone … Read more

WOD AMRAP in 5 Minutes: 21-15-9, Dumbbell snatch 50/35, Front squats 115/80, Box jumps, Jumping pull-ups. Rest 5 Minutes AMRAP in 5 Minutes: 21-15-9 Dumbbell snatch 50/35, Front squats 95/65, Jumping pull-ups. Attention:  We should have the zip-ups for the 9 a.m. and 10 a.m. wods.  That said, if you pre-ordered one you can come … Read more

WOD Teams of 3: AMRAP in 20 minutes: 12/8 Calories bike, 150 Kettlebell front rack walk 70/53. One person works the other two rest. Thank you all for such an amazing party!!

WOD My Birthday Wod. Complete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-balls 20/14,30 cleans, 135/95 lb,20 muscle-ups.

WOD 7 Minutes of burpees. To a 6 inch target.

WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Attention:  Ben will be teaching the Clean & Jerk in the Oly class.