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WOD – February 21, 2019 at 12:02AM

#WOD 2/21/19 A) 6 x 250 meter Row *rest as needed, record fastest time. B) “Little Bear” Three sets for max weight of: Barbell Complex x 5 reps Rest 2 minutes between sets The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead

WOD – February 19, 2019 at 07:41PM

#WOD 2/20/19 A) Every 3 minutes for 5 rounds: 1. Banded Crab Walk x 40 feet 2. Tall Box Jump x 5,4,3,2,1 B) AMRAP5 80 Wall Ball Shots (20/14) Max Effort Double Unders with time remaining *rest 3 minutes AMRAP5 40 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups Max Effort […]

WOD – February 16, 2019 at 01:03AM

#WOD 2/16/19 In teams of 5, with only one teammate allowed per station, complete 4 Rounds for time of: Station 1 – 20 Knees to Elbow Station 2 – 15 Two Handed KB Clean & Jerks (20/12kg) Station 3 – 15 Burpees Station 4 – 15/12 Calories on Bike Station 5 – Rest

WOD – February 15, 2019 at 12:35AM

#WOD 2/15/19 A) 5 Sets Front Rack Alternating Lunges x 4/4 L-Sit Hold x Max Effort (off boxes) B) In teams of 2, complete for time: 100 Cal Row 80 Deadlifts (185/115) 60 Abmat Sit-ups 100 Cal Row 80 Abmat Sit-ups 60 Deadlifts 100 Cal Row (Teams must split reps evenly)

WOD – February 13, 2019 at 12:23AM

#WOD 2/13/19 AMRAP7 Burpees x 10 Russian Kettle-bell Swings X 30 *rest 3 minutes AMRAP7 Goblet Squats x 10 Double Unders x 30 *rest 3 minutes AMRAP7 KB Snatch x 10 (5 on each arm) Mountain Climbers x 30 (Kettle-bell weight: 20/12kg)