Monthly Archives: November 2016

WOD: 15 Minute AMRAP of 10 Back Squats 155/110 10 Box Jumps 24/20 Note: following every even round do 10 broad jumps 6/5′.

WOD: For time 30-15-8 Overhead Squats 95/65 60-30-16 Hanging Hip Touches Run 400 Between each round. Rounds 1 would be 30 OHSqts and 60 Hanging hip touches, then 400m run. No 400 at the end of the last round.

Coach Leo’s Birthday WOD Upon request!!!! WOD: 32 Minute AMRAP of 32 Pull-Ups 32 Thrusters 95/65 32 Pistols 32 Chest to Bars 32 Clean & Jerks 95/65 32 Dive Bombers 32 Squat Snatches 95/65 32 Burpees 32 Wall Cast 32 Muscle-Ups Cast Out: 10 cycles of Junk Yard Dog!!! Note: You must get at least 1 burpee with in […]

WOD: 4 Rounds for time  21 Kettlebell Swings 12 Pull-Ups 400m Run

WOD: Teams of two, 14 Minute AMRAP of Run 200m, Switch Row 200m, Switch 20 Double Unders (together) Run 400m, Switch Row 400m, Switch 40 Double Unders (together) Run 600m, Switch Row 600m, Switch 60 Double Unders (together) Run 800m, Switch Row 800m, Switch 80 Double Unders (together)

WOD: 4 Rounds for time of 400m Run 21 Kettlebell Swings 53/35 12 Pull-Ups Note: this is the WOD this time. No more surprises for a while.

WOD: For time 100 Burpees Every min on the min, do 1 Clean and Jerk 135/95

WOD: 14 Minute Ascending Ladder of 10 Double Unders and 1 Shuttle Sprint (30′) Note: Increase double unders by 10 reps and 1 shuttle sprints every round.

WOD: 3 Rounds for time of 500m Row 15 Ring Dips 20 Supine Ring Rows Rest 2 Minutes. Sprint the entire round.

Happy Veterans Day to all our amazing vets. Thank you so much for everything you have sacrificed and continue to sacrifice. “RANKEL” 20 Minute AMRAP of: 6 Deadlifts 225/160 7 Burpee Pull-Ups 10 Kettlebell Swings 70/53 200m Run