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Skill/Strength 12:00 to build to a heavy 1RM Thruster WOD “Fran” For time: 21-15-9 Thrusters (95/65#) Pullups *8:00 Cap
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Skill/Strength 10:00 EMOM: 2 Bench Press @ 75%~80% 1RM BP *Focus is on SPEED! WOD 15:00 AMRAP: 100 Meter Run, 2 Kettlebell Swings (53/35#) 100 Meter Run, 4 Kettlebell Swings 100 Meter Run, 6 Kettlebell...
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WOD 5 Rounds: 1:00 AMRAP at each station: Wall Ball Shots (20/14#) Dumbbell Snatch (50/35#) Calorie Row or Bike Rest 1:00 between rounds *Score is total reps
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WOD 4 Rounds, not for time: 10 Close Grip Dumbbell Bench Press 15 Dumbbell Bent Over Rows, each 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 1:00 Plank
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Skill/Strength 10:00 EMOM: 2 Back Squats @ ~80% BS 1RM or a little heavier than last week WOD “Gwen” 15-12-9 Unbroken Clean and Jerks *Score is weight on the bar *No pause or re-gripping at any point...
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WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13,...
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Here’s our holiday schedule as of right now. With all of our open gym times over the holidays, we will have a warmup and a workout posted on the board for you to do!!!! December ——– 24th – Closed 25th...
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WOD Every 4:00 for 5 Rounds: 300m Run (mb 207) 8 Power Snatches (95/65#) 35 Double Unders *Score is slowest and fastest time Cashout Accumulate 35 Strict Pull-ups in as few sets as possible Accumulate...
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Skill/Strength 10:00 EMOM: 2 Back Squats *~85% or heavier than last week *Focus on SPEED! WOD 16 Rounds, alternating: 0:20 Work, 0:10 Rest Wall Ball Shots (20/14#) Box Jumps (24/20″) *Score is lowest...
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Skill/Strength 10:00 EMOM: 2 Bench Press at *~80-85% or heavier than last week *Focus on SPEED! WOD 5 RFT: 10 Power Cleans (135/95#) 10 Bar Facing Burpees *10:00 Cap
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WOD 20:00 AMRAP Option A: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Dumbbell Hang Squat Cleans (50/35#) Option B: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50/35#) 7 Dumbbell Hang Squat Cleans...
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Skill/Strength 10:00 EMOM: 2 Deadlifts *at 80% 1RM *Focus on SPEED! WOD 5 RFT: 15 Deadlifts (155/105) 25 AbMat Sit-Ups *10:00 Cap
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Skill/Strength 12:00 to establish a 3RM Front Squat WOD 3 RFT: 20 Hang Power Cleans (95/65#) 20 Front Squats (95/65#) 20 Push Press (95/65#) *12:00 Cap
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Skill/Strength Every 0:30 for 12 Rounds: 1 Box Jump up to a max height WOD For Time: 3 Rounds: 10 CTB Pull-ups 30 Double Unders Immediately into: 3 Rounds: 20 Push-ups 30 Double Unders Immediately...
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WOD In Teams of 2-3 20:00 AMRAP: 7 Kettlebell Swings (70/53#) 8/6 Calorie Row or 7/5 Bike 7 Burpees
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WOD 3 RNFT: 8-12 DB Single Arm High Pulls 8-12 DB Single Arm Strict Press 1:00 Rest 3RNFT: 500m Row FAST, immediately into 1:00 Plank Hold 1:00 Rest
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WOD “Nate” 20:00 AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (53/35#) Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is...
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Skill/Strength 12:00 to find: 1RM Bench Press WOD 12:00 AMRAP: 5 Power Snatches (115/75#) 10 Hand-Release Pushups 15 Toes to Bar Winter Break Travel WOD Series 7 RFT: 5 Pushups 10 Squats 15 Sit-ups...
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WOD 5 Rounds: Every 4:00 Run 200m 30 Air Squats 7 Clean and Jerks (135/95#) *Score is slowest round Winter Break Travel WOD Series 3 RFT: 30 Walking Lunges 20 Tuck Jumps 10 Burpee Broad Jumps Cooldown...
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