Jul
20
8:00 AM08:00

Saturday WOD

Partner wod

any time a set is broken the

other partner must do 5 burpees

10 rounds for time

12 C2B

24 KB swing

48 double unders

switch partners each movement

one partner working at a time

each partner must complete his/her own set

evenif they must take a rest.

if and when they take a rest during their set,

the other partner must complete 5 burpees(for each rest)

before original partner can restart work

View Event →

Jul
17
5:00 AM05:00

Wednesday WOD

Front Box Squat for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

Tabata thruster

• On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

View Event →
Jul
15
5:00 AM05:00

Monday WOD

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)

• Sumo deadlift high-pull, 75 pounds (Reps)

• Box Jump, 20" box (Reps)

• Push-press, 75 pounds (Reps)

• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

View Event →
Jun
29
8:00 AM08:00

Saturday WOD

"300"

Pullups - 25 reps

Barbell Deadlift with 135 lbs. - 50 reps

Pushups - 50 reps

24-inch Box Jumps - 50 reps

Floor Wipers - 50 reps

Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps

Pullups - 25 reps

View Event →
Jun
17
5:00 AM05:00

Monday WOD

0'-4'

500/450m Row

Amrap Muscle ups

4'-8'

400m Run

Amrap Muscle ups

8'-12'

35/25 Cal Ass (45/35 Cal Schwinn)

Amrap Muscle ups

12'-16'

500/450m Row

Amrap Muscle up

16'-20'

400m Run

Amrap Muscle ups

20'-24'

35/25 Cal Ass (45/35 Cal Schwinn)

Amrap Muscle ups

View Event →