WODs

Dec 2nd:   CLOSED (Teams can come in anytime from 10am to 7pm to work your plan. WAR, It’s Coming Athletes….   COACH  

Competitors:   Run some short, quick sprints today, preferably in the morning. If you want to come to the box, watch the clock and use our running tracks, feel free. Friday DO NOTHING but rest, take a nap, maybe a… Read more »

“The Reckoning”   For Time:   5 Mins Max D/U’s 30 Knees-To-Elbows 30 Push Press (RX:95/65 S: 75/55) 30 Med Ball Slams (20/14/10/6) 30 Squat Cleans (RX:95/65 S:75/55) 30 Sit-Ups (ABMAT optional) 5 Mins Max D/U’s   *Each D/U counts… Read more »

AMRAP:  20 Minutes 30 Box Jumps (24/20) 30 Box Dips 30 2-Sec Hold Crunches (on-the-box)   Competitors:  45 lb DB Deadlifts (45/35)   Teens:  AMRAP 15 Minutes 15 Box Jumps (20) 15 Box Dips 15 2-Sec Hold Crunches Post WOD: … Read more »

For Time: 100 Burpee Pull-Ups   Competitors:  10 Rope Climbs

For Time: 100 Burpee Pull-Ups

AMRAP:  15 Minutes 10 Thrusters (65/45) 10 Pull-Ups 30 Double Unders

0930 Warrior Program: “Santora” 3 Rounds for reps 155/105 lb. squat cleans, 1 minute 20′ shuttle sprints (20′ forward/20′ back, one rep), 1 minute 245/175 lb. Deadlifts, 1 minute Burmese, 1 minute 155 lb. Jerks, 1 minute Rest 1 minute… Read more »

Rest Day: Happy Thanksgiving Back to regular schedule on Saturday.

For Time: Run 200m 30 Cleans Run 400m 20 Cleans Run 800m 10 Cleans (S1:  75/65; S2: 95/65; Rx:115/75; A: 135/95; BA: 155/105) Competitors:  30 GHD Sit-Ups