WOD 4-1-19

30-20-10
1 arm DB thruster
*switch every 5
pull-ups
-----------------------------
"Kalsu"

WOD 3-29-19

3 rds-
10 PCL + Jerk (135/95)
*1:00 rest
Then- 30 burpee box jump over

WOD 3-28-19

Partner WOD-
Complete- 4 lap sled pull
P1- pulls sled
P2- runs until they catch up with P1
*switch places until 4 laps are complete


 

WOD 3-27-19

Tempo Squats
5 sets-
1 Pause FSq + 1 1/4 FSq + 1 FSq
--------------------------------------------
2 rds-
50 WB
50 sit-up

WOD 3-26-19

"Swinging Cindy"

20 min AMRAP-

5 pull-ups

10 push-ups

15 KBS

The OPEN has come to an end, but that's no reason to stop
grinding!  Take what you've learned and run with it.  Use it
to create new goals for the year, and remember we are here if you
need advice on the best way to reach them.

WOD 3-25-19

EMOM x 10- 1 PSN + 1 HPSN

——————————————

8 min AMRAP- 

14 DB SN

28 DU 

WOD 3-22-19

OPEN 19.5
33-27-21-15-9
Thruster (95/65)
C2B
*20 min cap

WOD 3-21-19

1-2-3-4.... 10
Push-up with toe tap
Weighted sit-up
Strict pull-up
——————————
EMOM x 10-
1- 30 sec HS hold
3- DU practice

WOD 3-20-19

40/30 cal AAB
30 over the box jump
20 Dball over shoulder
10 Dball squat

WOD 3-19-19

EMOM x 18-
1- 6 “lungsters”
2- 10 T2B
3- 15/12 cal row

WOD 3-18-19

EMOM x 10- 2 Pcl + 1 Jerk
—————————————
7 min AMRAP-
7 DL (155/105)
7 HPCL
7 S2OH

WOD 3-15-19

EMOM x 10- 1 PSN + 1 SN
—————————————
5 rds-
5 PSN
10 OHS
15 lat bar jumps

WOD 3-14-19

Death by 10 m run
*at failure- 500 m ski

Another open WOD will be released tonight... 

what could it be this week?

WOD 3-13-19

For time:
750 m row
75 KBS
150 DU

WOD 3-12-19

EMOM x 18-
1- 12 DB cluster
2- 15 burpee
3- 150 ft. bear crawl

Making you work for it today!

WOD 3-11-19

EMOM x 8- 1 PCL + 1 HPCL
-----------------------------------------
6 min AMRAP-
3 HPCL (HAP)
6 box jump overs
9 pull-ups

Our 6:15 class has been hoppin' lately!  New members, Dustin,

Kelsey, Taylor and Katelyn are digging in and working hard.

WOD 3-8-19

Accumulate with a partner-
100 cal AAB
100 cal ski
*split any way

WOD 3-7-19

STRENGTH DAY!

Bench Press 5 x 5
*5 pallof press between each set
---------------------------------------------
A- 4 x 10-15 man maker
B- 4 x 5-10 wall walk shoulder taps

We're in week three of the OPEN.  Any guesses on what 

this week has in store?

WOD 3-6-19

2 x 6:00 AMRAP
12 one arm KB FR sq - 6 each
16 KBS (53/35)
32 DU
*2 min rest

WOD 3-5-19

EMOM x 18-
1- 12 FR lunges (95/65)
2- 15 P.Press
3- 15/12 cal row

WOD 3-4-19

EMOM x 8- 2 PSN
—————————
21 DB SN (50/35)
21 pull-ups
15 DB SN
15 C2B
9 DB SN
9 bar MU

WOD 3-1-19

4 rds-
500 m row
10 dball over shoulder
*1:30-2:00 rest btw