11.18.16 WOD
November 17, 2016WOD: 20 Minute AMRAP of 20 Jumping Lunges 10 Evil Wheels 5 Bar Muscle Ups
WOD: 20 Minute AMRAP of 20 Jumping Lunges 10 Evil Wheels 5 Bar Muscle Ups
11.17.16 WOD
November 16, 2016WOD: 2 Rounds and 3 rounds for time of 200m Run 15 Shoulder Press 95/65 then 200m Run 15 Push Press 95/65
11.16.16 WOD
November 15, 2016WOD: 5 Minute AMRAP of 25 Double Unders 3 Clean and Jerks 135/95 Rest 2 minute then 5 Minute AMRAP of: 30 Double Unders 15 Deadlifts 135/95
11.15.16 WOD
November 14, 2016WOD: 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'.
11.14.16 WOD
November 13, 2016WOD: 3 Rounds for time of 9 Handstand Push-Ups 6 UB Hang Power Snatch 115/80 3 Muscle-Ups Note: if you break the 6 hang power snatches you must start them over or do 10 burpees.
11.11.16 WOD
November 10, 2016Happy 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
11.10.16 WOD
November 9, 2016WOD: 3 Rounds for time of 500m Row 15 Ring Dips 20 Supine Ring Rows Rest 2 Minutes. Sprint the entire round.
11.09.16 WOD
November 8, 2016WOD: 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.
11.08.16 WOD
November 7, 2016WOD: For time 100 Burpees Every min on the min, do 1 Clean and Jerk 135/95
11.07.16 WOD
November 6, 2016WOD: 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.
