• Sun 20MAY 2018
    0 Comments

    Open Gym

    Open Gym 10:00am to 12:00pm   Suggested WOD Pump It Up 3 Rounds of: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm) then… 70 Calorie Assault Bike then… 3 Rounds of: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent

  • Sat 19MAY 2018
    2 Comments

    Lava Run

    Partner Strength In 10 Minutes Partner 1 Build to a heavy Complex 1 Power Snatch + 3 Overhead Squats — with remaining time —  Partner 2 Build to a heavy Complex 1 Power Clean + 3 Thrusters   *Partners decide which complex they will complete and split time as they wish. *Partner 2 cannot begin until Partner 1

  • Fri 18MAY 2018
    20 Comments
    Slasher

    Slasher

    Strength Tempo Front Squat 10 Sets of 1 rep *6 Seconds Down, 1 Second Pause in Bottom   WOD Slasher AMRAP 13 minutes 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 HSPU   Extra Row Conditioning 27-24-21-18-15-12-9 Calorie Row *Rest 1 Minute Between Efforts

  • Thu 17MAY 2018
    14 Comments
    Loose Cannon

    Loose Cannon

    WOD Loose Cannon 3 Rounds 3 minutes to:  Run 600m 2 minutes of:  Row for Calories 1 minute of:  Max Abmat Sit-Ups 3 minutes of:  Rest   Score = Total Calories + Sit-ups *Full WOD takes 24 minutes. *For larger classes, a second group will begin the WOD at the 3 minute mark. *Scale run distance if it cannot be completed

  • Wed 16MAY 2018
    22 Comments
    Tiger Blood

    Tiger Blood

    Strength 3-Position Power Clean + Split Jerk Build to a Heavy Complex   WOD Tiger Blood 3 Rounds 10 Clean & Jerks (135/95) 400 Meter Run   Extra (NFT) Midline 40 Abmat Sit-ups 40 Hanging Knee Raises 20 GHD Sit-ups 20 Hanging Knee Raises   Pictured Here “Cody” and Susan.     

  • Tue 15MAY 2018
    17 Comments
    Smooth Criminal

    Smooth Criminal

    Strength Deadlift Build to a heavy set of 5   WOD Smooth Criminal AMRAP 15 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)   Extra Gymnastics Conditioning AMRAP 3: Max Unbroken Complex of: 2 Strict HSPU + 3 Kipping HSPU — Rest 1 Minute — AMRAP 3:  Max Unbroken Complex of… 1 Strict HSPU +

  • Mon 14MAY 2018
    18 Comments
    Killer B

    Killer B

    Strength Back Squat 10-8-6-4-2 (climbing) *athlete’s choice for weight *lift every 2 min.    WOD Killer B 18-15-12-9 Burpee Box Jumps (24/20) Front Squats* 200m Run   Weight increases after 2nd Round… 18’s & 15’s (95/65) / 12’s & 9’s (135/95) 200m Run after each Round. WOD ends with a Run.   Extra Squat Snatch EMOM x

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