Hero WOD “BRIAN” 3 Rounds for time: 5 Rope climbs, 25 back squats 185/125. Long socks or pants if you are going up the rope! About Brian Robert Bill Chief Special Warfare Operator (SEAL) Brian Robert Bill was killed on August 6, 2011, participating with his SEAL teammates in a daring nighttime mission in Wardak … Read more
WOD 3 “Monkey Swings”, 6 Man Makers 50/35, 9 Handstand Push-ups, 12 Triple Unders, 15 Med Ball Burpee Sit-ups, 20 Sit-ups with Dumbell 50/35, 15 Med Ball Burpee Sit-ups, 12 Triple Unders, 9 Handstand push-ups, 6 Man Makers 50/35, 3 “Monkey swings”. 1 “Monkey Swing” =1 knees to elbow, 1 pull up and 1 bar … Read more
WOD 13.4 7 Minute AMRAP of: 3 Clean & jerks 135/95, 3 Toes to bar, 6 Clean & jerks 135/95, 6 Toes to bar, 9 Clean & Jerks 135/95 9 Toes to bar. Continue to add 3 reps to each movement until time expires. Our team roster is growing!! We have 9 more days. … Read more
WOD 4 Rounds for time: 400 Meter run, 30 Wall balls. 20 minute time cap. If you can’t run you can always row. Remember no 6am or 6pm class today.
WOD In teams of 2 complete the following: Partner A runs 400 meters, Then 10 rounds of: 5 dumb bell snatches 50/35 R&L hands, 10 burpees, 15 box jumps 24/20, Partner B runs 400 meters. One person completes a round while the other rests. Each person will do 5 rounds. This wod can also be … Read more
WOD Ben’s B-day WOD!! 4 rounds for time: 20 air squats, 20 foot handstand walks, 10 hang power cleans 135/95. Attention: Happy Valentine’s Day! The dance studio is having a competition Friday and Saturday so parking will be scarce. You can park on the side of the building or behind and just pound on the door and we will let … Read more
WOD 4 rounds for time: Load sled, Sled drag 75 feet 210/150, Sled push 75 feet 210/150, Unload sled.
WOD Three rounds for time: 10 Kettlebell swings 70/53, 20 DB box step ups 45/35, 30 Double Unders Attention: Please take the time and watch this video. Very powerful and gripping information by Dr. Robert Lustig. I know it’s a bit long but well worth the listen. I think it will be a huge eye opener to many.
WOD Tabata: Ring Dips, Slam Balls 25/20, Pushups, Situps. 8 rounds of each movement. 20 seconds of work followed by 10 seconds of rest with 1 minute between each round.
