WOD (28-July-2017)

Tabata-4 Mins.

20 seconds of work

10 seconds of rest

  • Burpees
  • KBS-(53/35)
  • Push-ups
  • Sprints
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WOD (27-July-2017)

20:00 Amrap

  • 25 sit-ups
  • 21 Push-Press (75/55)
  • 400 M Run
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WOD (26-July-2017)

20 UnBroken Back Squats

Then

7:00 Amrap

  • 5 Power Cleans (Choose the weight to do them unbroken)
  • 7 Burpees
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WOD (25-July-2017)

Christine

3 RFT

  • 500 M row
  • 12 DL bodyweight
  • 21 Box jumps

 

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WOD (24-July-2017)

4 RFT

  • 400 M run
  • 25 GTOH-you pick weight
  • 25 Air Squats

 

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WOD(21-July-2017)

Amrap in 20:00 of:

  • 400m run
  • 20 sit ups
  • 10 OH squats (95/65)
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Upcoming Schedule Notice

Thursday 7/20 no classes

Friday 7/21 4:30 only

Next week 7/24-27 4:30 only

5 am stays as is

Sorry for the inconvenience

 

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WOD (7-18-17)

10 mins to work up to a Heavy Triple of Bench Press

Metcon

For Time:
30 Front Squats (115/105)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (115/105)

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WOD (17-July-2017)

Partner WOD


For Time:
1000 m Row
200 Double Unders
100 Bench (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (2/1.5)
200 Double Unders
1000m Row
All reps split between partners.
One works while one rests.

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WOD (14-July-2017)

IMG_20170713_213526

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