Thursday, September 29, 2022

Wednesday, September 28, 2022

WOD 9-29-22

 2 x 10 min AMRAP- 

Max meter run 
3:00 rest btw 

So proud of Barb. She's come so far with her 
knee recovery! 


Tuesday, September 27, 2022

WOD 9-28-22

3 x 10 barbell row 

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

 21-15-9

PCL (115/75)
Pull-up
*10 burpee after each rd 



Monday, September 26, 2022

WOD 9-27-22

 EMOM x 18-

1- 6 S2OH (HAP)
2- 15/12 cal bike 
3- 12 box jumps (30/24)



Sunday, September 25, 2022

WOD 9-26-22

 Emom x 10- 1 DL + 1 HCL + 1 FSq

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

8 min AMRAP-
8 DL (225/155)
12 WB (20/14)
16 sit-ups 

Thursday, September 22, 2022

WOD 9-23-22

3rds-

5- Dball

15- pull-up

Then- 4rds

50m kb front rack carry

14- jumping lunge 

Tuesday, September 20, 2022

WOD 9-21-22

 Fsq 1-1-1-1-1

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

Every 2min x 6rds
10- thruster 95/65
8- over bar burpee

Monday, September 19, 2022

Sunday, September 18, 2022

WOD 9-19-22

 EMOM x 10- 2 PCL + J

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

7 min AMRAP-

7 PCL (115/75)

50 DU 



Thursday, September 15, 2022

WOD 9-16-22

 Partner WOD- 

100- cal machine (share)
Then-
4rds
40- T2B
40- KB lunge 
*split reps anyhow 

Wednesday, September 14, 2022

WOD 9-15-22

 10-9-8….1

S2OH (your choice)
Strict pull-up 
Deadbug 
*for quality and completion 

Tuesday, September 13, 2022

WOD 9-14-22

 Fsq 5 x 2

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

30-20-10
Db SN
Weighted step up (same DB)



Monday, September 12, 2022

WOD 9-13-22

 Emom x 18

1) :40 shuttle run (20m)
2) :40 burpee box jump (24/20)
3) :40 double KB FR hold 



Sunday, September 11, 2022

WOD 9-12-22

 EMOM x 8- 1 CL pull + 1 PCL

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

15 min AMRAP of "Holleyman"

5 WB (20/14)

3 HSPU

1 PCL (225/155)

Thursday, September 8, 2022

WOD 9-9-22

 15min AMRAP-

Dball carry + over shoulder ladder-
(Rd1 Walk 50ft + 1 over shoulder 
Rd2 walk 50ft + 2 over - rd3 3 over etc)
8- push-up on Dball
8- pull-ups
8- box jumps 

Macy is back with us after having her perfect 
baby boy... her husband Zack has joined us too!


Wednesday, September 7, 2022

WOD 9-8-22

 5rds-

20/16- cal aab
5- wallclimb 
1 lap run 
*2 min rest btw



Tuesday, September 6, 2022

WOD 9-7-22

 Fsq 5 x 3 

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

Every 2min x 6rds-
20- WB
10- burpee 





Monday, September 5, 2022

WOD 9-6-22

 Emom x 18

1) 15/12- cal row
2) 12- T2B
3) 15- SDLHP (70/53)

Thursday, September 1, 2022

WOD 9-2-22

 2 x 8min AMRAP-

5- DL (225/155)
10- HR push-up
15- air squat
50- farmer carry (70/53)