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Friday W.O.D 1-17-20


For Time: 10 Overhead Squats 10 Box Jumps 10 Thrusters 10 Cleans 10 Toes to Bar 10 Burpee Pull-up 10 Toes to Bar 10 Cleans 10 Thrusters 10 Box Jumps 10 Overhead Squats

Thursday W.O.D. 1-16-20


A. Group Warmup 2 Minutes Row or Bike 1 Minute Single Leg Glute Bridges Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-up Lats Foam Roll: 1 Minute Each Side Barbell Thoracic Opener: 2 Minutes Wrist Stretch: 30 Seconds Each Direction Grab an Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts B. Front Squats Men (10)@45lbs, (10)75, (10)95, (3) 105, (1)125, 145, 165, 175, […]

Monday W.O.D. 10.13.20


Happy 50th Birthday Alan For This Workout, The Number of Reps is 100 Minus Your Age (R) (R) Double Unders (R) Wall Balls 2 Rope Climbs (R) DB Lunges (R) Box Jumps (R) Pull-ups (R) MB Situps 1 Rope Climb 1/2 (R) Snatches 1/2 (R) Cleans 1 Rope Climb Happy Birthday Neil

Tuesday W.O.D. 1-14-20


A. Group Warm-up B. 6 Rounds 2 Squat Cleans at 65-70% Rest 1 Min 9 Rounds 1 Hang Clean at 75-85% C. 2 Rounds for Time 50 Wallballs 40 Cal Row 30 T2B 20 Alt DB Ground to Overhead

Saturday W.O.D. 10.11.20


B. Clean Grip Overhead Squats 5 x 5 C. In teams of 3, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95) 6 Burpee Box Jumps Rest 4 minutes In teams of 3, complete as many rounds as possible in 10 minutes of: 10 Push Presses (135/95) 20 KB Swings 55/35 **Only one person working at a time, complete full round before moving on..

Friday W.O.D. 10.10.20


Amrap 12: 3 Deadlifts (205/145) 3 Toes To Bar 3 Calorie Bike 6 DL 6 T2B 6 Cal 9 DL 9… Up by 3’s Until You Finish