3.3.16 WOD
WOD: 5 Rounds for time: 200m Run 1 L-Sit Rope Climb 15 Hand Release Push-Ups Note: First scale for the l-sit rope climb is 1 legless rope climb + :20 L-sit hold, 2nd scale is regular rope climb + :30 L-sit hold.
Monthly Archives: March 2016
3.24.16 WOD
WOD: 20-15-10 Burpee box jump @30/24 Strict handstand push-up (Kipping is 1st Scale) 25 Min. Time Cap
3.25.16 WOD
WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Note: for class purposes you will have a 25 minute cap time. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters […]
3.28.16 WOD
Athletes don’t forget to submit your 16.5 scores by 5pm today! Alternating, every two minutes for 20 minutes: 0:00-2:00- 200m Row + 7 Burpees Over Rower 2:00-4:00- 10 Toe-to-Bar + 5 Squat Clean @185/125 Score is total rounds completed.
3.29.16 WOD
3 Rounds For Time: Run 800m Rest 2 Minutes Run 400m Rest 1 Minute Run 200m Rest 3 Minutes
3.30.16 WOD
WOD: 1 Minute stations, for total combined reps: 1- Row for Calorie 2- GHD Sit-Up (scale: sit-ups) 3- WallBalls 20/14 @10/9′ 4- Double Unders 5- Box Jump 24/20″ 6- Dumbbell Hang Squat Clean 40’s/30’s 7- Burpees 8- Mountain Climbers 9- Push Press 75/55 10- 10m Sprints 11- Hip Touches 12- Kettlebell Swing 53/35
3.31.16 WOD
Athletes, we will be closed all day this coming Saturday. Sorry if this is an inconvenience. WOD: 6 Minute AMRAP: 100m Sprint 5 Pull-up 10 Push-up 15 Squat Rest 2 Minutes: 6 Minute AMRAP: 15 Double-Unders 3 Chest to Bar Pull-up 6 Hand Release Push-up 9 Jumping Squats to 6″ Target
4.1.16 WOD
For Time: 15-12-9-6-3 Power Clean @115/80 Over-Head Squat @115/80 17 Minute Time Cap.
3.23.16 WOD
WOD: 4 Rounds for time: 200M Run 25 KettleBell Swing @53/35 8 Power Snatch @95/65 10 Alternating Pistols 25 Minute Time Cap.
3.4.16 WOD
Athletes, a friendly reminder, if you plan on running the open WOD during a class time you MUST one, still sign up on the sign up sheet or clean it with the coach first. Second, you MUST sign in on Mindbody to the class you will be running it at. We don’t want to turn […]
