Sunday, March 31, 2019

WOD 4-1-19

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

Thursday, March 28, 2019

WOD 3-29-19

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

Wednesday, March 27, 2019

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


 

Tuesday, March 26, 2019

WOD 3-27-19

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



Monday, March 25, 2019

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.

Sunday, March 24, 2019

WOD 3-25-19

EMOM x 10- 1 PSN + 1 HPSN
——————————————
8 min AMRAP- 
14 DB SN
28 DU 

Thursday, March 21, 2019

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

Tuesday, March 19, 2019

WOD 3-20-19

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


Monday, March 18, 2019

WOD 3-19-19

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

Sunday, March 17, 2019

WOD 3-18-19

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

Thursday, March 14, 2019

WOD 3-15-19

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

Wednesday, March 13, 2019

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?

Tuesday, March 12, 2019

Monday, March 11, 2019

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!

Sunday, March 10, 2019

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


Wednesday, March 6, 2019

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?

Tuesday, March 5, 2019

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

Monday, March 4, 2019

WOD 3-5-19

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


Sunday, March 3, 2019

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