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WODs

December 1st

-WOD-

Work up to your 1 rep max pull up

15min AMRAP
1 Rope climb
5 handstand push ups
10 air squats
15 sit ups

Class Sign In

November 30th

-WOD-

3 Rounds for time of:
-Run 400m
-20 Hip Extensions
-10 Power Cleans 135/95#

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November 29th

-WOD-

2 Rounds of:
3 minute AMRAP
– 7 Kb swings 53/35#
– 3 Pull Ups
rest 1 minute
3 minute AMRAP
– 7 Kb SDHP’s 53/35#
– 3 Push Ups
rest 1 minute

Class Sign In

November 28th

-WOD-

Thruster
3-3-3-3-3

4 Rounds of:
-10 Front Squats 155/105 #’s
-250m Row

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November 27th

-Rest Day-

Hit a workout we did this past week or do

5 Rounds of:

10 Burpees

10 Sit Ups

November 26th

Great Day of workouts! We had someone in every class! I guess everyone wants to burn off all that thanksgiving food.

-Team WOD-

Will be made up on the spot. Hope to see you all here at 10:00AM. It’s a free workout so bring a friend!

Class Sign In

November 25th

-WOD-

Fight Gone Bad
3 Rounds of:
– 1min box jumps 20″/18″
– 1min sumo deadlift high pull 75/55#
– 1min Wall Ball 20/12#
– 1min Row
– 1min push press 75/55#
– 1min Rest

Class Sign In