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Archive for the WOD Category

WOD – Tuesday – 12/06/16

saturday-packed-class
For Time:
24-16-8
Calorie Row
Shoulder 2 Overhead 115/75
    immediately into…
50 KB Swings 53/35
50 Burpees

WOD – Monday – 12/05/16

sarah-aline-birthday
4 RFT:
15 Burpee Box Jump Overs 24/20
Run 400m
15 Power cleans 155/105
25 Wallballs 201/14
15 Pull-ups

WOD – Friday – 12/02/16

copperpoint-brewing_company_Logo

Reminder! We have our social outing at Copper Point Brewery tonight at 8p! CLICK HERE for details

AMRAP 20:
20 Wallballs 20/14
20 Power Snatch 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row

WOD – Thursday – 12/01/16

assault-bike-image

BRING A FRIEND THURSDAY!!

A. Teams of 2. For Time:
100 Calorie Assault Bike – switching partner every 20 seconds:
– then..
1 Mile Run. Must start and finish together.

WOD – Wednesday – 11/30/16

fran-4-letter-word
A. For Time: ‘Fran’
21-15-9
Thrusters 95/65
Pull-ups
– rest until 15 minute, mark then complete…
B. ‘Fran’ AGAIN!
NOTE: Both times will be recorded

WOD – Tuesday – 11/29/16

A. Push Press: 5-3-1 5-3-1. 2nd wave heavier than first. All sets tough.
(Heavy single should not be max)
B. For Time:
20 Deadlifts
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
20 Deadlifts
       (Barbell weight stays same for all movement. Rx = 135/95)

WOD – Monday – 11/28/16

10am-saturday-class
A. 5 Sets. Backsquats x4 reps @80%;
(if you do not know your 1rm but were here last Monday, use same weight performed on last Monday’s sets)
B. 3 RFT
50 Air squats
14 Pull-ups
14 Push-ups
10 Hang Power Cleans 135/95
RX+ option:
3 RFT
50 Air squats
7 Muscle ups (guys) – 5 muscle ups (ladies)
10 Hang Power Cleans 135/95

WOD – Friday – 11/25/16

thanksgiving-fat-guy

Class times will be at 9am & 10am only.

A. Snatch-Grip DL x3 reps + Hang Snatch x2 reps + Snatch.
(You can drop after 2nd Hang Snatch)
B. AMRAP 12:
40 Double Unders (100 Singles)
20 Wallballs 20/14
10 Deadlifts 225/155

Happy Thanksgiving!

thanksgiving-turkey-weightlifter

We are closed for Thanksgiving, and will have limited schedule on Friday…

Friday class times are:

9&10am CF

11am BC

WOD – Wednesday – 11/23/16

Please note that we will be closed Thursday, and will have class at 9&10am on Friday.

HOLIDAY SCHEDULE

AMRAP 16:
10 Calorie Assault Bike
10 HSPU/ WTF
10 Box jump overs 24/20
10 Squat cleans 185/115
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Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
    Read more

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