Results For Category: "WOD"

A reminder that our Holiday Party is This Saturday 1-4pm. Please let us know if you will be attending and what you plan on bringing.

“Barbara” 5 rounds, time each round 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

EMOM for 15 minutes: Power Clean Then “Lizzie” 12,9,6,3 reps for time: 185lb power clean Ring Dips

Barbell Turkish Get UP- Take 15 minutes find 1RM Then Choose: 5 or 10 Minute Kettlebell Short Cycle Choose: 1/1.5/2 pood

Barbell Row- 3,3,3,3,3 Then AMRAP in 12 Minutes of: 2 Rope Climbs 4 80/40k Front Squats 6 HSPU 8 T2B 10 Lateral Barbell Jumps

150 KB Cleans for time 1.5/1 pood -Every minute on the minute Accumulate 15 Seconds Bar Hang For time -Max Pushups- Average of 3 attempts….

We will be making some schedule changes in the new year to better serve the changing needs of our great community. First of which will…

Deadlift- 5,5,5,5,5 Then Row 500m 50 Burpees For time

“Nancy” 400 meter run Overhead squat 95 lbs x 15 5 rounds for time

“Get your numbers up” We will have an in house competition to see who (Male/Female) can get on the leaderboard (1st-5th place) the most times…