Archives

WOD – March 16, 2019 at 12:25AM

#WOD 3/16/19 In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories on Bike 12 Russian Kettlebell Swings (24/16) 12 Goblet Squats 12 Dumbbell Push Presses

WOD – March 13, 2019 at 11:15PM

#WOD 3/14/19 A) Every 90 seconds for 5 rounds Snatch Balance x 3 *rest Every 90 seconds for 5 Rounds Squat Snatch x 2 (Weights meant to be kept light, focus on proper technique) B) 3 Rounds of: Max Effort Burpees x 1 minute Max Effort Alternating KB Snatch x 1 minute (24/16) Max Effort […]

WOD – March 13, 2019 at 12:31AM

#WOD 3/13/19 A) Every 90 seconds for 10 rounds: Shoot Throughs x 5 Hand Stand Walk x 12-16 feet *scale: handstand shoulder taps x 12 B) EMOM18 4 Pull-ups 7 Box Jumps (24/20) 10 Abmat Sit-ups *if you cannot complete a round, you lose that round and mandatory rest on the following minute. Score is […]

WOD – March 07, 2019 at 12:04AM

#WOD 3/7/19 A) Every 2 minutes for 6 Rounds: Bench Press x 3 Immediately followed by, 1 Set for max reps @ 75% of 3 rep max B) AMRAP14 Box Jump Over x 14 (24/20) Single Arm Alternating KB Clean x 14 (24/16kg, 7 reps on each arm) V-Ups x 14

WOD – March 04, 2019 at 10:51PM

#WOD 3/5/19 A) Every 90 seconds for 10 rounds: Prowler Push x 50 feet AHAP Straight arm Plank to Forearm Plank x 20 B) 5 Rounds for time: Burpees over Barbell x 10 Overhead Alternating Lunges x 20 (75/55) Double Unders x 40