WODs

  CLASS SCHEDULE:  Athletes, classes will reopen today at 10:30 a.m. Teens and Kids will be held at 12 noon today due to school closures Evening Adult Classes will commence at 5:30 p.m.   WOD:   75  2/for/1 Wall Balls… Read more »

Morning classes are cancelled tomorrow.  We hope to open for evening classes, weather permitting.  Please monitor facebook and the website for updates.  Please be safe and warm.

STRENGTH:  OVERHEAD SQUAT 3-3-3-3-3-1-1-1  WORK UP TO 1 RM   WOD:    7 ROUNDS FOR TIME 5   SUPERMANS 7   HOLLOW ROCKS 9   SIT UPS  (NO ABMAT)  11 SQUATS    

  HEAVY LIFTERS CLUB: Snatch Balance (85% of 1 RM) Volume Train:  EMOTM:  15 Minutes – 5 Power Snatch (Rx:  105/75; Adv: 135/95)   OPEN GYM: Tires, Prowlers, Sleds  

  WARRIOR:  “COLLIN”   6 ROUNDS FOR TIME: CARRY 50 LB SANDBAG 400 METERS  (SUB:  53LB KB) 12 PUSH PRESS  (115/75) 12 BOX JUMPS  (24”/20”)  12 SDHP  (95/65)   CFL WOD   3 ROUNDS FOR TIME:  ROW 500M/RUN 400M (ALTERNATE… Read more »

   VOLUME TRAINING  AIR SQUATS:    15 EMOTM FOR 20 MINS

WOD:  LURONG SKILL # 4 12 MIN AMRAP RX  Male: 30 BURPEE BJ 30” 30 OHS  (115) 30 TTB 10 MUSCLE UPS SC  Male: 30 BURPEE BJ 20” 30 OHS (45) 60 ABMAT SIT UP 40 PULL UPS 40 DIPS… Read more »

STRENGTH:   3-3-3-3-3-3 SQUAT CLEANS  @ 70% OF 1 RM  Then… DEATH BY 10 METERS SET CONES UP 10 M APART OUT BACK RUN 1 10 M IN A MIN RUN 2 10 M IN A MIN , RUN 3…ETC UNTIL… Read more »

  21-15-9 Ring Push Ups (Scaled:  HR Push Ups) Push Press (Rx:  115/75; S1:  95/65; S2:  75/55)      

  STRENGTH:  5X5 BENT OVER ROW   (115/75)                                   5 Rounds for Time     10 WEIGHTED BOX STEP UPS (45/25) 15 SUMO DEADLIFT HIGH PULL  (95/65) 30 FOUR COUNT FLUTTER KICKS