Saturday 11.03.18

Saturday 11.03.18

“Erin” 31 Deadlifts 135/95 31 Burpees 31 Hang Power Cleans 31 Burpees 31 Shoulder to Overhead Happy Birthday Coach Erin…
Friday 11.02.18

Friday 11.02.18

3X3 Dead Lift “Frank and Beans” 21-15-9 Dead Lifts 135/95 Box Jumps or Step Ups 24/20 Just a reminder that our Halloween WOD and pot luck starts at 5p.m. We will have a Rock/Paper/Scissors/Shoot tournament with a $5 buy in. Any questions email...
Thursday 11.01.18

Thursday 11.01.18

5×5 kettle bell front squat Annie on the row 500m row 50 ab mat sit ups 400m row 40 AMSU 300 M row 30 AMSU 200M Row 20 AMSU 100 m row 10 AMSU
Wednesday 10.31.18

Wednesday 10.31.18

For Time (with a Partner) 75 Lateral Pumpkin Jumps (set up a Bar to use while holding your “pumpkin”) 50 Pumpkin Push Presses 100 Pumpkin Sit ups( It is ok that the ball hits behind your head if you drop the ball then the penalty occurs) 50 Pumpkin over...
Tuesday 10.30.18

Tuesday 10.30.18

OPEN & PERFORMANCE “La-la Land” 4 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute Single Arm Dumbbell Push Press (50/35) 1 Minute Step Ups (24/20) 1 Minute Rest FITNESS “La-la Land” 4 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute...
Monday 10.29.18

Monday 10.29.18

OPEN & PERFORMANCE “Down & Out” 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run FITNESS “Down & Out” 21-18-15-12-9: Wallballs (14/10) Pull-ups Calorie Row 200 Meter...
Saturday 10.27.18

Saturday 10.27.18

René “OPEN AND PERFORMANCE” 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull Ups 9 Burpees “FITNESS” 7 Rounds: 200 Meter Run 21 Walking Lunges 15 Pull Ups 9 Burpees
Friday 10.26.18

Friday 10.26.18

“SO FUN!” 10 Minutes establish max load for 1 Deadlift+2 Hang Cleans+1 Jerk Rest 5 Minutes Max Meters Rowed In 8 Minutes
Thursday 10.25.18

Thursday 10.25.18

“The Admiral” “OPEN” 3 Rounds: 20 Burpee Pull Ups 20 Front Squats (155/105) 20 Box Jumps (24/20) “The Admiral” “Performance” 3 Rounds: 20 Burpee Pull Ups 20 Front Squats (115/73) 20 Box Jumps (24/20) “The Admiral” “Fitness” 3...
Wednesday 10.24.18

Wednesday 10.24.18

“Team Series Event 6” “Open” With a partner 2 Rounds 100 Calorie Row 50 Handstand Push Ups(total) “Team Series Event 6” “Performance” With a partner 2 Rounds 100 Calorie Row 50 Hand Release Push Ups(Total) “Team...