Monthly Archives: January 2017

WOD: 5 Rounds for total reps of 1 Minute ME Double Unders 1 Minute ME Farmers Carry 72/53 x2 1 Minute ME Burpees Note: Each pass counts as 1 rep for the farmers carry.

Athletes, due to the weather, we will be closing the morning classes. We will be open at 9:30. We will be closing the 5, 6 and 7am classes. We are sorry for the inconvenience, but we don’t want anyone to drive on icy roads. OPEN WOD 15.2 Every 3 minutes for as long as possible […]

Open WOD: 14.3 8 minute AMRAP of: 135/95-lb. deadlifts, 10 reps 15 box jumps, 24/20-inch 185/135-lb. deadlifts, 15 reps 15 box jumps, 24/20-inch 225/155-lb. deadlifts, 20 reps 15 box jumps, 24/20-inch 275/185-lb. deadlifts, 25 reps 15 box jumps, 24/20-inch 315/205-lb. deadlifts, 30 reps 15 box jumps, 24/20-inch 365/225-lb. deadlifts, 35 reps 15 box jumps, 24/20-inch

Open WOD: 14.4  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 lb. to 10/9-foot target 30 cleans, 135/95 lb. 20 muscle-ups

WOD: 5 rounds for time of 10 Ring dips 15 Shoulder Press 75/55 20 Double unders

Open WOD: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.  Scaled Version  21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 65 lb. Women use 45 lb.

WOD: 5, 3 Minute Rounds of 15 Toes to Bar 12 Hand Release Push-Ups 5 Clean and Jerk 135/95 Note: If you finish the round, rest the rest of the time. If you do not make a round, scale it down to 13, 10 and 3. If you are still not able to finish, scale […]

WOD: 10 Minute AMRAP of  30 Double Unders 13 Overhead Squat 100/70

Open WOD: 16.4  13 Minute AMRAP of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled Version  13 Minute AMRAP of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release […]

WOD: 12 Minute AMRAP of 1 Power Snatch 115/80 2 Sit-Ups 3 Ring Dips Note: add 2 reps per movement each successive round.