Results For Category: "WOD"

5 Rounds for max reps of:

Bodyweight Back Squat
Bodyweight Bench Press

5 Rounds for time of:

15 Ring Dips
30 Pullups
Run 800m

Power clean- take 10 minutes find 5rm.

Must stay attached to bar. No rest on the ground.

Then

5 Rounds for time of:

155/110# Hang Power clean, 10
Sit-ups, 25

Your Next Lift

Then

20,15,10,5 Reps for time of:

95/65# Push Press
2x Double Unders

The 300 workout:
For Time:

25 pull-ups
50 135/95 pound Deadlift
50 push-ups
50 24-inch/20″ box jumps
50 135/95 lb floor wipers
50 16kg/12kg KB clean and press
25 pull-ups

Reminder 10a only. No 12.

Your Next Lift

Then

1 minute on/1 minute off for 12 minute:

KB Swings 2/1.5 Pood

Goal is 30 per round

If 30 is not reached count a 15 Burpee penalty to be done after minute 12.

5 Rounds for Max Load:

Power Snatch+Hang Snatch+Heaving Snatch Balance

Then

3 Minutes AMRAP:

5 Wallball
5 Burpees

Rest 2 mins

Repeat. Pick up where you left of on first round.

Your Next Lift

Then

AMRAP in 10 minutes:

Front Squat 135/95#, 5 Reps
Broad Jumpx10 6/4′

5 Rounds of:

15 pullups
50 yd Waiters Walk Left&Right
Box Jump 24/20″

For Time

Holiday Hours:

Thanksgiving Day- 10a class only. Come make your turkey that much more anabolic!

Christmas Holidays- 24th 10a, 12p only. Closed 25th, 26th.

New Years- 31st 10a and 12p only. Closed 1st.