Wednesday, July 31, 2019

WOD

5 Rounds for time of :
20 Single arm snatch, 50/35lb alt.
30 Double Unders
10 Toes to Bar
Post time to comments:

Tuesday, July 30, 2019

WOD

Complete as Many Rounds as possible in 15 minutes of:
15 cal row
15 Wall Balls
10 Burpees over rower
Post number of rounds to comments:

Monday, July 29, 2019

WOD

3 times through with a continuously running clock,
do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups.
Once you fail, start over with strict chin-over-bar pull-ups.
Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.

Sunday, July 28, 2019

Rest Day

Saturday, July 27, 2019

Rest Day

Friday, July 26, 2019

WOD

Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:

Thursday, July 25, 2019

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:
Compare to:160812

Wednesday, July 24, 2019

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Compare to: 120621

Tuesday, July 23, 2019

WOD

5 Rounds for time of:
5 Man Makers (30/20)
5 Sandbag get ups
200m run after each set
Post time to comments:

Monday, July 22, 2019

WOD

6 Rounds for time of:
9 Deadlifts
6 Power Cleans
3 Shoulder overhead
135/95lbs
Post time to comments:

Sunday, July 21, 2019

Rest Day

Saturday, July 20, 2019

Rest Day

Friday, July 19, 2019

WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Post time to comments.

Thursday, July 18, 2019

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 190604

Wednesday, July 17, 2019

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
Post loads to comments:

Tuesday, July 16, 2019

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments:

Monday, July 15, 2019

WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
Post time to comments:

Sunday, July 14, 2019

Rest Day

Saturday, July 13, 2019

Rest Day

Friday, July 12, 2019

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
Post number of rounds to comments:

Thursday, July 11, 2019

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Post time to Comments:
Compare to: 180504

Wednesday, July 10, 2019

WOD

Mr. Joshua

5 Rounds for time of:
Run 400m
30 GH Sit ups
250 Deadlift 15 reps
Scale as needed.
Post timet to comments:

Tuesday, July 9, 2019

WOD

For Time:
1-10-1
Wall Balls
Burpees
Double Unders
Post time to comments:

Monday, July 8, 2019

WOD

For Time:
Kettle Bell Swings
40-30-20-10
Toes to Bar
25-20-15-10
Post time to comments:

Sunday, July 7, 2019

Rest Day

Saturday, July 6, 2019

Rest Day

Friday, July 5, 2019

WOD

Run 5k
Finish with a ROMWOD
Post time to comments:

Thursday, July 4, 2019

WOD

As Many Rounds As Possible in 17 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.
Post number of rounds completed:

Wednesday, July 3, 2019

WOD

Operation Red Wings (Scale as Needed) 
4 Rounds For time of:
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run
Post loads to comments.
Compare to 150702

Tuesday, July 2, 2019

WOD

Complete 12 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.


Monday, July 1, 2019

WOD

5 Rounds for time of:
Run 200m
10 Power Snatch
12 Pull ups
Post time to comments: