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WODs

  • Tuesday 7-9-13

    By Jen | In WOD | on July 8, 2013

    Partner WOD AMRAP 15 min Partner A will row 400m Partner B will complete AMRAP 10 wall balls –  10 kb swings Once A completes 400m Row, partners switch and A picks up where B left off.  Score is total rounds of wall balls and kb swings completed.

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  • Monday 7-8-13

    By Jen | In WOD | on July 8, 2013

    HAPPY BIRTHDAY MINDY! 2 cycles AMRAP 5 min 3 Hang power cleans *Stimulus is heavy but only if mechanics are solid. 7 Sandbag get ups Rest 2 min between cycles *Scaling options will be reviewed pre-WOD REMINDER – We will be CLOSED this Saturday and Sunday, July 13 & 14. Morning classes ONLY will be […]

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  • Thursday 7-4-13

    By Jen | In WOD | on July 4, 2013

    HAPPY 4TH OF JULY! “Danny” AMRAP 20 min 30 Box jumps 20 Push press 115/80 30 Pull ups  

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  • Wednesday 7-3-13 WOD

    By Tim | In WOD | on July 3, 2013

    News and updates 2 WOD times only tomorrow, July 4th – 8:30 and 9:30am.  Please be sure to sign up on Mindbody. We will be closed July 13 and 14.  Evening classes on July 12 are also cancelled. 7 x 3 Strict press The remainder of class will consist of coach led mobility/core work.  

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  • Tuesday 7-2-13 WOD

    By Tim | In WOD | on July 1, 2013

    3 cycles Amrap 4 min 5 Squat cleans 115/75 5 Lateral burpees *Rest 30 seconds in between cycles. Reminder- We will be holding 2 classes on July 4th, 8:30 and 9:30 am. Join us as we honor the brave men and women who protect our freedom! The WOD is “Danny” and may be done as […]

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  • Monday 07/01/13

    By Tim | In WOD | on June 30, 2013

    15 min to complete 6 x 3 OHS Skill EMOTM 10 min Even minutes – 3x mid-thigh clean pulls Odd minutes – 3x hang squat cleans

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  • Thursday 6-27-13

    By Jen | In WOD | on June 26, 2013

    Happy Birthday, Kim Hearn! EMOTM 10 min Even – Snatch pull x 3 Odd – Snatch x 3 The stimulus for the above piece is light, no more than 65%.  Maintain perfect form so these mechanics are reinforced before the next component. With your remaining time find a 1 rep max snatch. *Please be sure […]

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  • Wednesday 6-26-13

    By Tim | In WOD | on June 26, 2013

    AMRAP 20 min 400m run 500m Row

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  • Tuesday 6-25-13

    By Jen | In WOD | on June 24, 2013

    EMOTM 10 minutes Even – 3 Power cleans 135/95 Odd – 3 Thrusters 135/95 *Looking for perfect form on these reps! Conditioning WOD 4 Rounds for time 10 Power cleans 95/65 10 Thrusters 95/65 *15 min time cap

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  • Monday 6-24-13

    By Jen | In WOD | on June 24, 2013

    1 Rep Max Deadlift Test Out You all have been working hard the past 8 weeks correcting flaws and building strength. Be sure to use your 10 min before class starts to mobilize. Additional mobility work will be included in the group warm up. Be sure to post those PR’s!

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