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WODs

  • Friday 4-12-13

    By Jen | In WOD | on April 12, 2013

    NEWS AND UPDATES Our Saturday morning schedule is back to normal.  Classes will run at 8am and 9:30am.  PLEASE remember to sign up for all classes as space is limited.  Also, if you are unable to attend the class you signed up for please cancel ASAP so someone else doesn’t get locked out of class. […]

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  • Thursday 4-11-13

    By Jen | In WOD | on April 10, 2013

    Clean pull- clean 5 x 1+1 Conditioning WOD (HAPPY EARLY BIRTHDAY, MAGGIE!) 3 Cycles AMRAP 3 min 3 hang power cleans* 5 Box jumps Rest 1 minute *Athlete chooses weight.  Stimulus should be heavy for experienced athletes.  

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  • 4/10/13

    By Tim | In WOD | on April 10, 2013

    Amrap 15 min 10 back squat 115/75 20 double unders 10 ab mat sit ups

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  • Tuesday 4-9-13

    By Jen | In WOD | on April 9, 2013

    Skill work Clean pull 6 x 2 @ approx 90% clean 1 rm Conditioning WOD 5 Rounds for time 200m Sprint 20 Kettlebell swings

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  • Monday 4-8-13

    By Jen | In WOD | on April 7, 2013

    Strict press 5 x 2 Conditioning WOD AMRAP 5 min 7 Toes to bar 7 Lateral burpees Compare conditioning WOD to 8/27/12

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  • Sunday 4-7-13

    By Jen | In WOD | on April 7, 2013

    “Fight Gone Bad” In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the […]

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  • Saturday 4-6-13

    By Jen | In WOD | on April 7, 2013

    Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to […]

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  • Thursday 4-4-13

    By Jen | In WOD | on April 3, 2013

    Skill work Thrusters Conditioning WOD OTM 12 min Even -Deadlift x 7 Odd – Double unders x 25 The final WOD of the Open is as follows:  4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. DOORS OPEN 8AM […]

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  • Wednesday 4-3-13

    By Jen | In WOD | on April 2, 2013

    Skill work Snatches Conditioning WOD AMRAP 10 minutes 6 snatches (power or full) 12 Box jumps 24/20

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  • Tuesday 4-2-13

    By Jen | In WOD | on April 1, 2013

    Snatch grip deadlift 3-3-3 Overhead Squat 3-3-3-3-3

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