Archive for the ‘Uncategorized’ Category

010320 Friday

Posted: 01/02/2020 in Uncategorized, WOD

“Speedo”

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

010220 Thursday

Posted: 01/01/2020 in Uncategorized, WOD

Strength:

RDL

Build to a moderate 6

 

-Then-

 

“Cheaper By the Dozen”

AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike

Up By 3’s Until Finish

010120 Wednesday

Posted: 12/31/2019 in Uncategorized, WOD

Happy New Year!!

 

9 am Only!

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

123119 New Year’s Eve

Posted: 12/30/2019 in Uncategorized, WOD

No Classes After Lunch!!!

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

123019 Monday

Posted: 12/29/2019 in Uncategorized, WOD

“Fight or Flight”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

122919 Sunday

Posted: 12/28/2019 in Uncategorized, WOD

“Wet Suit”

5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

122819 Saturday

Posted: 12/27/2019 in Uncategorized, WOD

“Perfect Bar”

Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

122719 Friday

Posted: 12/26/2019 in Uncategorized, WOD

“Water Weight”

3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

122619 Thursday

Posted: 12/25/2019 in Uncategorized, WOD

9 am only!!

 

“Punching Bag”

5 Rounds x AMRAP 3:
10 Russian Swings (70/50)
20 Double Unders
10 Kettlebell Reverse Lunges (70/50)
20 Double Unders

Rest 1 Minute Between Round

122519 Christmas

Posted: 12/24/2019 in Uncategorized, WOD

No Class!!

Merry Christmas!!