WOD 5 sets of max reps body weight bench press. 2 minute rest between sets. Then 1000 meter row time trial. ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, … Read more

WOD  It’s time! “Fran” 21/15/9 Thrusters & Pull-ups.     ATTENTION: Several Announcements –  1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, any guests, and whether you are bringing an appetizer, snack, beverage … Read more

WOD “Deck of Cards” Each suit represents a movement, Hearts = Air squats, clubs = Push press 45/35, Diamonds = Kettle bells swings, Spades = Burpees, The number on each card represents the number of reps for the exercise, Face cards are: Aces = 1 round rest, Kings = 1 rep of last card drawn, … Read more

WOD  20 minute amrap of: 2 rope climbs, 6 power cleans 155/105, 10 walking lunges with plate overhead 45/25.      

WOD 4 rounds for time: 1 minute max calories row. 1 minute break. 1 minute max knees to elbows. 1 minute break. 1 minute max hand release push-ups. Score is total number of reps and calories for all rounds.

WOD Open wod 13.2 10 minute amrap: 5 shoulder to overhead 115/75. 10 dead lifts 115/75. 15 box jumps 24/20.

WOD Skill Practice: Pistols. Then for quality 3×10 pistols. Kel’s B-day wod!! “Bring Sally up”@ 95/65: Then 100 double unders for time.  

WOD 12 minute AMRAP: 7 muscle-ups, 1 set of  sprints. Ever wonder what it takes to be competitive in this sport? These numbers are a good start.

WOD 3 Rounds for time: 30 Wall balls 20/14, 30 Russian twists 20/14, 30 Med ball lunges 20/14, 10 Burpee situps 20/14.