Monthly Archives: August 2016

WM Gymnastics WOD:  3 ME sets of 1- Strict Pull-Ups 2- Kipping Pull-Ups 3- Butterfly Pull-Ups Note: rest 2 Minutes between sets. Weightlifting WOD: 1-1-1-1-1-1-1-1-1-1 Split Jerk (off Rack) Note: 14 Minute time cap: monostructural WOD: 3 Rounds each for time 500m Row Note: record your fasted time.

WOD: For time of 30 UB WallBalls 20/14 @ 10/9′ 10 Bulgarian Split Squats (L) 53/35 KB 25 UB WallBalls 20/14 @ 10/9′ 10 Bulgarian Split Squats (R) 53/35 KB 20 UB WallBalls 20/14 @ 10/9′ 10 Bulgarian Split Squats (L) 53/35 KB 15 UB WallBalls 20/14 @ 10/9′ 10 Bulgarian Split Squats (R) 53/35 KB 10 […]

WOD: For time 500m Row 21 Wall Runs 400m Run 15 Hip Touches 100 Double Unders 9 Wall Cast

WOD: 5 Rounds for time 20 Russin Medball Twist 20/14 10 Burpees 1 Peg Board G/R

WOD: 3 Rounds for time  10 Overhead Squats 135/95 5 Bar Muscle Ups Note: this WOD should be finished around a 5 minute time. If you do not finish around that time you need check your ego. What we are looking for is fast movements with high intensity.

WOD: For time 300m Sprint 30 Sumo Deadlift High-Pull 75/55 30 Toes to Bar 200m Sprint 20 Sumo Deadlift High-Pull 75/55 20 Toes to Bar 100m Sprint 10 Sumo Deadlift High-Pull 75/55 10 Toes to Bar 50m Sprint 5 Sumo Deadlift High-Pull 75/55 5 Toes to Bar Note: This WOD should be completed around 9 Minutes. Make sure […]

WOD: 9 Rounds for time 20 Double Unders 5 Shoulder Press 95/65 Note: You goal is to finish around 14 minutes. Minimal rest on your shoulder press sets and try to go unbroken on the double unders. 

WOD: 5 Rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Just a reminder that our annual swim WOD is coming up this Saturday!! We will run two classes, one at 7 AM and one at 8 AM. Members and non-members welcome, $5 for members and $8 for non-members. Don’t miss out, this is such a fun way to test your fitness outside of the box! […]

WOD: “Narf” 9-15-21 For time Pull-Ups Thrusters 95/65 Note: WOD should be done around 4 minute mark. Scale accordingly.