WODs

For Time:   100 Mountain Climbers 400m Run 100 Mountain Climbers 50 Box Jumps (24/20) 100 Mountain Climbers  

* The gym will be open in the PM Only Today   AMRAP In 20 Mins Of:   3 O/H Squats (95/65) 5 KB Swings  (52/44/35) 7 SDHP (95/65)   Core:   50 Hip-Thrust Leg Raises   Competitors:   Team… Read more »

3 Rounds For Time:   750m Row 30 Floor Presses   (S:45/30 S2:75/55 RX:95/65 A:115/75)  

AMRAP In 20 Mins Of:   Run 200m 21 Pull-Ups (Any Grip) 15 Front Squats (45/30) 9 Push-Ups   Competitors:   1 Mile Ruck-March (65/45)  

For Time:   Row 800m 20 DB O/H Presses (45/35/25) Row 600m 17 DB O/H Presses Row 400m 15 DB O/H Presses Row 200m 10 DB O/H Presses    

The Gym Has Been Closed For An Additional Day By Your Head Coach. (And the CFL Hoochies)   Carrie and Kerri Will Offer The Free Class at 4pm.

Rest.   …Look after yourselves. Stretch more than you have been stretching, Drink more water than you have been drinking. Get more sleep than you have been getting.   I will know/tell you if you are training too much.  … Read more »

AMRAP In 20 Mins Of:   10 Hip Extension Leg Raises 10 Ring Push-Ups (Sub: Push-Ups) 10 Sit-Ups 10 DB Shoulder Presses (45’s/35’s/25’s/20’s/15’s)   Teens:   AMRAP In 15 Mins Of:   10 Hip Extension Leg Raises 10 Push-Ups 10… Read more »

21-15-9 Of:   Deadlift (225/135) O/H Squat (135/95)   *Weight adjustments will be determined by Coach   Competitors: Hold A Plank With One Arm Only For As Long As You Can, A Team Member Can Count For You. Repeat 6… Read more »

For Time:   Sprint 5 x 100m Rest 30 Sec. Between Each Set… 75 Air Squats Run 1 Mile 75 Air Squats Row 1K   Teens: Sprint 5 x 100m 50 Air Squats Row 1K 50 Air Squats