Monday WOD 20170724


As many Reps as possible in 10 minutes of:

3 Muscle Ups
6 Box Jumps 24/20
9 Russian Kettlebell Swings 70/53

Post total reps to comments.


Friday WOD 20170721


4 Rounds for time of:

200m Run
10 Box Jumps 24/20
20 Kettlebell Swings 53/35
30 Russian Twists 20/14

Post times to comments.

Thursday WOD 20170720


Skills Day

You and your coach will choose a skill that needs work. 
If this is your first or second time in this week you may make up a previous days WOD.

Post skill/movement you chose to work on.

Wednesday WOD 20170719


Every minute on the minute for 16 minutes:

Even: Power Clean + Hang Clean + Thruster + Split Jerk 
Odd: 50 Double Unders
*Add weight each round.

Post weights to comments.

Tuesday WOD 20170718


For Time:

1000m Row
40 Squat Jumps
30 Toes to Bar
20 Dive Bombers
10 Chest to Bar Pull-Ups

Post times to comments.

Monday WOD 20170717



100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Post times to comments.

Friday WOD 20170714


Every Minute on the Minute for 14 Minutes:

Even: 30 Russian Kettle Bell Swings 53/35
Odd: 60 Double Unders

Post scale to comments.

Thursday WOD 20170713


5 Rounds for time of:

200m Run
10 Thrusters 95/65
10 Toes to Bar
10 Ring Dips

Post times to comments.

Wednesday WOD 20170712


21-15-9 Reps for time of:

Power Snatch 95/65
Box Jump Overs 24/20

Post times to comments.

Tuesday WOD 20170711



Medball Cleans 20/14
Rest 1 Minute
Rest 1 Minute
Rest 1 Minute
Rest 1 Minute
Calorie Row

Post total reps from each movement to comments.