11.30.18

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points for a total score.

View previous score here

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11.28.18

Strength
12 min EMOM
3 Hang Snatch Shrug
2 Hang Snatch High Pull
1 Hang Snatch+OHS or 1 Hang Squat Snatch

Wod
3X
3 min on 1 min rest
AMRAP
12 Box Jumps 24/20
9 Pull-ups
6 Deadlifts 185/130

11.27.18

Warm-up
4 Rounds
50 Seconds of Rowing
10 Seconds to transition/rest
50 Seconds Plank
10 Seconds to transition/rest

Wod
4X
7 Power Clean 115/80
28 Double Unders (2:1 singles)
7 Push Press 115/80
28 Double Unders (2:1 singles)

11.23.18

One class @9a.m.

“12 Days of Thankfulness”
1-100 Meter Row
2-Power Clean 135/95
3-Ring Dip
4-Dumbbell Snatch 50/35 (each arm)
5-Burpee
6-KBS 70/53
7-Push-up
8-Overhead Walking Lunge 35/25
9-SDHP 70/53
10-Pull-up
11-Front Squat 135/95
12-Shoulder to Overhead 135/95

11.22.18

Happy Thanksgiving! Come join us for a wod at 8…tackle it all on your own or we can team up.

“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35
Then, 3 Rounds of:
15 Box Jumps 24/20
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls 20/14
30 Sit-Ups
Then, 1 Round of:
50 Burpees