WOD “Air Force” For time: 20 Thrusters 95/65, 20 Sumo Deadlift High Pulls 95/65, 20 Push Jerks 95/65, 20 Overhead Squats 95/65, 20 Front squats 95/65. 4 Burpees at the beginning of each minute. Mobility Wod Monday! Breaking down the Kettlebell squat.
WOD Sled pulls: We will be pulling the new sleds! Either on the soccer fields hard and short or on the road as a team for a mile.
WOD 8 Minute AMRAP: 10 Clean & jerks 155/105, 12 Toes to bar. If you have not seen this video of Rich and Matt doing 15.5 click here to watch. It’s pretty funny.
WOD 18 Minute AMRAP: In teams of 2 or 3, 1 Calorie row, 1 Russian Kettle bell swing 53/35, 2 Calories row, 2 Russian Kettle bell swings 53/35, 3 Calories row, 3 Russian Kettle bell swings 53/35, Continuing until time ends. Partner 1 completes a round then the next partner starts.
WOD “Kelly” 5 Rounds: 400 Meter run, 30 Box jumps 24/20. 30 Wall balls 20/14. Attention: We hope everyone had a great Easter and we are looking forward to a great week!! Also, there is a great competition coming up on April 25th that we want our members to think about that the Anne Stirba … Read more
WOD 9:00 a.m. Wod For load: 150 Sled push, 150 Overhead bar carry, Ground to shoulder atlas stone. Partners will spend 6 minutes on each movement with a 1 minute break between the movements. Teams can pick the weight they want to use for the movements and their final score will be total load moved … Read more
WOD Almost “Filthy Fifty” 50 Calorie row, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Slam balls 20/25, 50 Hip extensions, 50 Wall balls 20/14, 50 Dumbbell snatches 50/35, 50 Jumping jacks. 25 Minute time cap. Attention: There will be no 6:30 p.m. Wod on Good Friday. On … Read more
WOD 5 Rounds for time: 40 Double-unders, 12 Push presses, 135/95, 15 Box jumps, 24/20.
