Thursday, September 17, 2020

WOD 9-18-20

 Partner WOD-

80 T2B (share any way)

40 synchro burpees 

80 sit-ups (share any way)

40 synchro WB 



Wednesday, September 16, 2020

WOD 9-17-20

 21-15-9 (Machine cals)

*100 ft bear crawl btw each 

-Rest 2:00

9-15-21 (Machine cals)

*100 ft bear crawl btw each 



Tuesday, September 15, 2020

WOD 9-16-20

 EMOM x 8- 1 PCL + 1 HPCL

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4 rds-

15 DL (155/105)

7 HPCL

3 wall climb

Our 10 YEAR anniversary is coming! WOW!
We will be celebrating at our Grace for KDH 
event. Save the date for something special on
October 23rd. We are so excited to celebrate with all of you!


Monday, September 14, 2020

WOD 9-15-20

 EMOM x 18-

1- 12 thruster (95/65)

2- 12 box jump 

3- 48 DU

WOD 9-14-20

 BSq 2-2-2-2-2

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1,000 m run 

63 Rus. KBS (70/53)

36 pull-ups 

Friday, September 11, 2020

Wednesday, September 9, 2020

WOD 9-10-20

 Bench Press 5-3-3-2-1-1

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A- Banded row 3 x 15-20

B- Bench dips 3 x 15-20

C- Plank w/ shoulder tap 3 x 1:00




WOD 9-9-20

 B.Sq 3-3-3-3

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12 min AMRAP-

80 m farmer carry

40 m KB FR carry

12 SDLHP 

Tuesday, September 8, 2020

WOD 9-8-20

 Every 5:00 x 4 rds-

25/20 cal machine (your choice)

20 S2OH 

10 burpee


Sunday, September 6, 2020

WOD 9-7-20


 20 min AMRAP of-

"Hotshots 19"

30 air squat

19 PCL (135/95)

7 strict pull-ups

400 m run 


Thursday, September 3, 2020

WOD 9-4-20

 10 DBall over shoulder 

15 DBall Sq

20 1 arm KB P. Press 

25 Box jump (30/24) 

20 1 arm KB P. Press 

15 DBall Sq.

10 DBall over shoulder 

Wednesday, September 2, 2020

WOD 9-3-20

5 rds-

20/15 cal AAB 

1 lap run 

*2:00 rest btw 


The date for "Grace" is set! More details to come! 

Tuesday, September 1, 2020

WOD 9-2-20

 EMOM x 6- Max effort strict pull-up

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21-15-9

HPCL (115/75)

Pull-up