WOD 4-1-21

 DL 5-5-5-5-5

----------------------

A- 3 x 12 barbell g.morning

B- 3 x 15 face-pull

C- 3 x 20 dead bug 

WOD 3-31-21

 OH carry 3 x 50 m 

----------------------------

4 rds- 

12 thruster (95/65)

10 bar facing burpee 

*Can you go unbroken? 

WOD 3-29-21

" HELEN" x 18 min AMRAP 

400 m run

21 KBS 

12 pull-ups 

WOD 3-29-21

 FR step-up 3 x 10 (each leg)

--------------------------------

10-8-6-4-2 Sq Clean (135/95)

20-16-12-8-4 lateral box jump over 

And that's a wrap! The 2021 OPEN has 
come to a close. So proud of everyone
who competed! 

WOD 3-26-21

 

WOD 3-25-21

 Tabata- 

Air sq

Mtn. climber

Sit-up

Shuttle run

DON'T FORGET OUR SPRING KIDS' MINI CAMP

IS THIS SATURDAY AT 11 am! 

Ages 6 to 13 - $5 cash 

WOD 3-24-21

 Push Jerk 3-3-3-3-3

----------------------------

21-15-9

Push Press (95/65)

Burpee

WOD 3-23-21

 EMOM x 18- 

1- 5 PCL (HAP)

2- 12/10 cal machine 

3- 50 DU

WOD 3-22-21

 FR Lunge 4 x 12

---------------------------

25 WB

15  pull-up

25 WB

10 C2B

25 WB 

5 MU 

WOD 3-19-21

 OPEN WOD 21.2

10-20-30-40-50 DB SN (50/35)

*15 burpee box jump after each set (24/20)

C

WOD 3-18-21

 Bench Press 6-6-4-4-2-2

-------------------------------------

A- 3 x 10 ring dip

B- 3 x 10 pallof press

C- 3 x 12 KB row

WOD 4-17-21

 Push Press 5 x 3

*5 strict pull-up after each set 

----------------------------------------

6 min AMRAP-

12 - 1 arm DB HPCL + Jerk

12 T2B 

Happy St. Patrick's Day!

WOD 3-16-21

 EMOM x 18-

1- 6 SN DL 

2- 10 box jump 

3- 15/12 cal row 

WOD 3-15-21

 BSq- 5-5-3-1-1

-----------------------

5 rds-

15 KBS(53/35)

10 gob sq 

5 over KB burpee 

All smiles after 21.1

WOD 3-12-21

 OPEN WOD 21.1

1-3-6-9-15-21 Wall climb 

10-30-60-90-150-210 DU

*15 min cap 

Good thing we've been working that 
shoulder stability! 

WOD 3-11-21

 5 rds-

15/12 cal AAB

400 m row

*2:00 rest btw

WOD 3-10-21

 Press 5 x 3 

*5 strict pull-up btw each set

----------------------------------

5 rds-

8 S2OH (115/75)

10 SDLHP (70/53)

12 pull-up

WOD 3-9-21

 Every 2:00 x 8 rds-

5 PCL (135/95)

10 sit-ups 

15 WB (20/14)

Little Owen is keeping his eye on Mama...
making sure she goes at just the right pace ;) 

WOD 3-8-21

 BSq 3 x 5

-------------------

4 rds-

200 m run

12 burpee over box 

WOD 3-4-21

 EMOM x 15- 1 CL + 1 Hang CL

---------------------------------------------

A- 3 x 10 barbell row 

B- 3 x 12 wall press dead-bug 

WOD 3-3-21

 Tabata- *alt

HS hold/wall-sit 

---------------------------

4 rds- 

10 T2B

12 KBS (70/53)

40 DU 

The OPEN starts March 11, and lasts for three 
weeks (only) this year. Are you ready? 

WOD 3-2-21

 4 x 4 min AMRAP-

3 DL (225/155)

5 box jumps (24/20)

7 pull-ups 

1:00 rest btw