Wod Blog

WOD AMRAP in 8 Minutes: 5 Clean & Jerks, 5 Front Squats. (Body weight on the bar) Attention: Ben will be teaching the Jerk in the 7:30 p.m. class :):) 

WOD For time: 50 Box jumps 30/24, 50 Kettlebell swings 70/53, 50 Knees to elbow, 50 Wall balls 30/20, 50 Burpees. 22 Minute cap. Main site wod. Mobility wod monday! Getting into better positions during wall balls.  Click HERE for balls to chin!!

WOD For time Teams of 3: “Elizabeth” 21-15-9 Cleans 135/95 & ring dips, “Fran” 21-15-9 Thrusters 95/65 & pull-ups, “Isabel” 30 Snatch 135/95, “Grace” 30 Clean & jerks 135/95, “Diane” 21-15-9 Deadlifts 225/155 & handstand push-ups. “Karen” 150 Wall balls 20/14. 30 Minute Cap! Stef’s birthday wod! Attention: Preston will be teaching the 8 a.m. … Read more

WOD EMOM for 30 Minutes: 1 Snatch squat or power. Attention:  The Winners of the Challenge are as follows and their pictures are below: 1st place Men – Daniel S. = $100. 1st place Women – Kim W. = $100. 2nd place Men – Brian M. = $60. 2nd place Women – Missy T = … Read more

WOD Teams of 2 10 Rounds for reps: With a 2 minute window, Row 30/24 calories, Into max burpees over the bar. Athletes have 2 minutes to row the calories then get as many burpees as possible.  One partner works while the other rests. Each person does 5 rounds.

WOD For time: 9-12-15 Reps of, Deadlifts 315/205, 18-24-30 Reps of, Toes to bar. 9 Minute time cap.

WOD 4 Rounds for time: 400 Meter run, 5 Rope climbs, 30 Hand release push-ups. 24 Minute cap. Wear long socks! Like 3 pairs!!! Attention: For those on the Challenge – get in your logs if you haven’t yet, and any before/after pictures that you are happy with:) We will be announcing the winners on … Read more

WOD For time: 35 Overhead squats 95/65, 105 Double-unders, 25 Overhead squats 115/85, 75 Double-unders, 15 Overhead squats 135/95, 45 Double-unders. Mobility Wod Monday! Do you have problems overhead squatting? Click HERE to see if it’s your shoulders or legs that may be causing the issue. Attention:  First, everyone did awesome on the Challenge! Make … Read more

WOD For time: 50/35 Calories on the bike, 800 Meter run, 30 Kettlebell swings 53/35, 20 Burpee box jumps. Attention: No 8 a.m. Powerlifting class.  Also, Julia will be at the Wods tomorrow taking pictures and measurements for those of you doing the Challenge – your last day for your after measurements is Sunday (last day you … Read more

WOD “GFF” AMRAP in 20 Minutes 1 Deadlift, 1 Squat clean, 1 Front squat, 1 Jerk. The complex should be unbroken. Athletes should pick a weight that allows them to get 20-30 rounds in 20 Minutes. Attention: The Challenge is coming to an end – great job to those that are hanging in – this … Read more