Friday WOD 20170609

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7 Rounds of:

1 Rope Climb
75ft Sled Push
*add weight every round.

Post weights on sled to comments.

Thursday WOD 20170608

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Recovery Day

We will check on your progress with your goals and make sure you are on track.

post goals to comments.

Wednesday WOD 20170607

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Split JerkĀ 

2-2-2-2-2

Post weights to comments.

Tuesday WOD 20170606

Tabata

Wallballs 20/14
Rest 1 Minute
Burpees
Rest 1 Minute
Sit-Ups
Rest 1 Minute
Double Unders
Rest 1 Minute
Calorie Row

Post total reps from each movements to comments.

Monday WOD 20170605

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‘Diane’

21-15-9 Reps for time of:

Deadlifts 225/155
Hand Stand Push Ups

Post times to comments.

Friday WOD 20170602

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5 rounds for time of:

200m run
3 Chest to Bar Pull Ups
6 Ring Dips
9 Box Jumps 24/20
12 Over Head Walking Lunges 45/35

Post times to comments.

Thursday WOD 20170601

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Congratulations to MagWheels and Sloan!

Pause Back Squat

3-3-3-3-3

Post weights to comments.

Wednesday WOD 20170601

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Every minute on the minute for 20 minutes of:

Even: 200m Run
Odd: 7 Burpees

Post fastest 200m run time to comments.

TUESDAY WOD 20170530

21-15-9

Wallballs 20/14

Unbroken Double Unders

Toes to Bar

Post times to comments.

Monday WOD 20170529

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9:00AM Class only today

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

Post times to comments.