Wednesday, November 29, 2017

WOD 11-30-17

Split Jerk 5 x 1
————————
A- 4 x 20 banded tricep
B- 4 x 5 (each) 1 arm seated DB press

Tuesday, November 28, 2017

WOD 11-29-17

4:00- Max strict chin-up
--------------------------------
12 min AMRAP-
12 SDLHP
12 Reverse KB FR lunge
12 Ring Row


Monday, November 27, 2017

Sunday, November 26, 2017

WOD 11-27-17

EMOM x 8- 1 PCL + 1 CL + 1 PJ
———————————————
30 clusters for time (135/95)

WOD 11-22-17

“Filthy Fifty”

Happy Thanksgiving! 

Monday, November 20, 2017

WOD 11-21-17

EMOM x 20-
1- 3 DL
2- 15/12 cal AAB
3- 6 wall climb
4- 15/12 cal row

Sunday, November 19, 2017

WOD 11-20-17

EMOM x 10- 1 CL + 1 HCL + 1 Jerk
--------------------------------------------------
30-20-10
HPCL (75/55)
F.Sq
S2OH

Reminder- There is no 4:30 pm class Tuesday.  Meet us
at the KDH Cancer Center for our check presentation. Wear
your Grace shirt. 


Thursday, November 16, 2017

WOD 11-17-17

75 sit-ups
Then- 3 rds-
12 T2B
9 one arm DB thruster (each)

Wednesday, November 15, 2017

Tuesday, November 14, 2017

WOD 11-15-17

P.Press 1-1-1-1-1
————————
3 rds-
1:00- DU
1:00- FSq (75/55)
1:00- cal row
1:00-rest

Monday, November 13, 2017

WOD 11-14-17

EMOM x 21-
1- 5 DBall over shoulder
2- 7 strict pull-up
3- 9 one arm KBS (each arm)


Sunday, November 12, 2017

WOD 11-13-17

EMOM x 8-
1 Pcl + 1 HPCL + 1 HCL
———————————
4 rds-
7 HPCL (155/105)
21 WB (30/20)


Wednesday, November 8, 2017

WOD 11-9-17

Sumo DL 5-5-3-3-1-1
-----------------------------
A. 4 x 10 barbell row
B. 4 x 45 sec. plank

Speed is power!

Tuesday, November 7, 2017

WOD 11-8-17

Strict pull-up 5 x 5
—————————
9-15-21
Burpee box jump
T2B

Monday, November 6, 2017

WOD 11-7-17

20 min AMRAP-
1 DL
1 CL
1 FSq
1 Jerk

Donna Jones is our October member of the month! She's been
working hard with us for years.  She's been here through all of our
transformations and we've seen all of hers!  She continues to
grow as an athlete and we couldn't be prouder of her!

Sunday, November 5, 2017

WOD 11-6-17

EMOM x 10- 2 HPSN
-------------------------------
50- KBS (53/35)
40- Sit-ups
30- KBS
20- Sit-ups
10- KBS


Thursday, November 2, 2017

WOD 11-3-17

4:00- max strict pull-ups
3:00- max ring dips
3:00- max ring rows
4:00 max burpees


Wednesday, November 1, 2017