WODs

“Barbara”   5 Rounds, Each For Time:   20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats   Scaled: 3 to 4 Rnds.   *Rest For 3 Minutes Between Each Round.    

0930 Warrior Program:   “(Small) Paul”   5 Rounds For Time: 50 D/U’s 20 Knees-To-Elbows Clean-n-O/H Walk (185/135) (Across The Gym)   Make-Up WOD:   3 Sh. Press Imm. Followed By 3 Back Squats  x 5 Sets -Then- “Baby-Diane” 21-15-9… Read more »

3 Rounds For Time:   Run 400m 20 O/H Squats   S: 45/30 RX: 85/65 A: 105/75   Core: 40 KB Windmills (20 Each Side)    

“Princess”   For Time:   1000m Row 30 SDHP 30 D/U’s (Or 100 Singles) 30 Sit-Ups 30 Box Jumps (24″/20″) 1000m Row   SDHP Weights: S: 65/45 RX: 75/55 A: 95/65 BA: 115/85      

AMRAP In 25 Mins Of:   100m Sprint 20 Air Squats 100m Sprint 20 Walking Lunges   Advanced: Wear Body Armor   Core:   35 Supermans (5 Sec Hold)   Teens WOD:   AMRAP In 15 Mins (Same As Above)… Read more »

“Lifts” *Please Show Up 10 Mins Early   5 Rounds For Completion:   3 Sh. Press Followed By 3 Back Squats* S: 65/45 RX: 95/65 A: 115/85 *Rest As Needed Between Sets   -Then-   “Baby-DIANE”   For Time: 21-15-9… Read more »

For Time:   800m Run 50 Knees-To-Elbows 50 KB Swings (52/35) 800m Run   Advanced: Ruck-Runs (45/25)   CFL Endurance WOD: 10 Mins Of Sprints (1 Min On/30 Sec Off) Swim 1k (Anyhow)   Teen’s WOD:   Run 400m 30… Read more »

For Time: 12, 10, 8, 6, 4, 2 Of:   Thrusters D/U Burpees Knees-To-Elbows   Thruster Weights: Scaled: 75/55 RX: 95/65 Advanced: 105/75    

0930 Warrior Program: (Must RSVP!)   “Gator”   Eight rounds for time of: 185 pound Front Squat, 5 reps 26 Ring Push-Ups   Scaled: (4,5, or 6 rounds) 135 Pound Front Squats, 5 Reps 26 Push-ups   We lost “GATOR”,… Read more »

HLCLV: 12-2pm   WOD:   Skill: Pistols (One-Legged Squats)   For Time and Distance:   15 Min Row: MAX Distance In Meters   Core: Pendulums