Thursday, October 28, 2021

WOD 10-29-21

 Partner WOD-

30 DBall

90 burpees 

150 WB 

*split reps any way 



Wednesday, October 27, 2021

Tuesday, October 26, 2021

WOD 10-27-21

 Push press 5-5-5-5

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10 min AMRAP-

2 wall climb 

12 pull-ups 

12 box jump 



Monday, October 25, 2021

WOD 10-26-21

 Every 4:00 x 5 rds-

400 m run 

10 PSN

Honored to know this warrior and her sweet family. 
Her fight is our fight! 


Sunday, October 24, 2021

WOD 10-25-21

 BSq 5 x 5 @ 75%

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3 rds- 

15 thruster (95/65)

45 DU 

We had a GREAT turnout Saturday for our annual 
Grace for KDH event! Will be talking donations
through the end of the week! 


Saturday, October 16, 2021

October 18-22

Blog will be back and running on October 25th!

Reminder that there will be NO classes Thursday, Oct. 21

and Grace for KDH is Saturday, Oct. 23!  8-11 am 

If you're traveling, enjoy your fall break! 



Friday, October 15, 2021

WOD 10-15-21

 Partner WOD-

100- WB sit-up *share/alternate
50- synchro KBs
50- synchro KB lunge 
100- WB sit-up 

Tuesday, October 12, 2021

WOD 10-13-21

A- Press 4-4-4-4

B- Strict pull-up 6-6-6-6

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OPEN WOD 13.1 

7 min AMRAP-

3-6-9-12.... 

PCL + Jerk

T2B


Monday, October 11, 2021

Sunday, October 10, 2021

WOD 10-11-21

 BSq 4 x 3 @ 80%

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

21-15-9

HPSN (75/55)

Burpee over bar 

Thursday, October 7, 2021

WOD 10-8-21

 15 min AMRAP-

5 PCL + J (135/95)

10 pull-ups 

15 goblet sq (35/26)



Wednesday, October 6, 2021

Tuesday, October 5, 2021

WOD 10-6-21



Press 5-5-5-5

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

21-15-9

T2B 

Box jump 

*5 Dball after each rd 




Monday, October 4, 2021

WOD 10-5-21

 Every 3:00 x 6 rds-

15/12 cal bike 

12 jumping lunges 

8 burpee 

Sunday, October 3, 2021

WOD 10-4-21

 BSq 5 x 5 @ 70 %

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40-20-10 - DB SN

80-40-20 - DU