Monthly Archives: July 2016

WOD: “Filthy Fifty” For time 50 Box Jump 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunge Steps 50 Knees to Elbows 50 Push press 45/35 50 Back extensions (Supermans) 50 Wallballs 20/14 @ 10/9′ 50 Burpees 50 Double unders 17 Minute time cap.

WOD: 5 rounds for time 15 Wallballs 20/14 @ 10’/9′ 10 Overhead Squats 115/80 5 KB Weighted pistols (R) 35/26 5 KB Weighted pistols (L) 35/26

WOD: Teams of 2, 14 min Amrap 400m Run w/medball 7m Handstand walk 20 Burpees 16 HR push-ups 17 Broad Jumps 6’/5′ 76 Squats Note:Medball must be held above head the entire time.

WOD: For time “JT” 21-15-9 of Handstand Push-Ups Ring Dips Push-Ups

WOD: 13 Minute Ascending Ladder of 3-6-9-12-15… SumoDeadlift High-Pull 115/80 10-20-30-40-50… Double Unders

Athletes, if you are doing the Rally In The Valley competition this coming Saturday, athlete check-in time starts at 8-9am. Here is the location for the competition. 2600 yakima valley highway suite 7a, Sunnyside go between the dollar tree and LA Estrella Furniture (the star) building. They are on the left behind LA Estrella. Also […]

WOD: For time 5-10-15-20-25 Box Jumps 24″/20″ Broad Jump 6’/5′ 5m-10m-15m-20m-25m Sled Push 116/81 16 Minute time cap.

Skill Work: Muscle-Up  WOD: For time 100m Row 1 Minute rest 200m Row 1 Minute rest 300m Row 1 Minute rest 400m Row 1 Minute rest 500m Row 13 Minute time cap. Note: the point of this WOD is to sprint ever row as fast as you can. Leave nothing in the tank. ALL OUT […]

WOD: 4 Rounds for Time 50 Abmat Situps 50 Ft. Front Rack Walking Lunge@155/105 100 Ft. Overhead Carry@155/105 *26 Minute Time Cap

WOD:  For Time 400m Run 3 Rope Climb 12 Power Clean@185/135 400m Run 2 Rope Climb 9 Power Clean@185/135 400m Run 1 Rope Climb 6 Power Clean@185