W.O.D.

180209 FRIDAY

“Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of Cindy Athletes will finish this triplet with 10 Rounds of “Cindy”. One round of “Cindy” is 5 Pull-ups, [...]

180208 THURSDAY

“Onesies” We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new [...]

180207 WEDNESDAY

A. Strength Thrusters Build to heavy double B. “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Health and Fitness may do empty bar, or use dumbbells. Looking for a [...]

180206 TUESDAY

WOD “Come Clean” (Health & fitness: do med ball cleans) AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Assault Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: [...]

180203 SUNDAY

WOD “Sit Tight” 4 Rounds: 21/15 Calorie Assault Bike 30 Abmat Sit-Ups 30 Kettlebell Swings (53/35) Looking for athletes to choose a weight today that they will complete all rounds [...]

180202 FRIDAY

“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans 20 Jerks 10 [...]

180201 THURSDAY

A. Dumbbell Walking Lunge Build to a Heavy 50’ Walking Lunge Before we build to the heavy 50’ Walk B. WOD “Stepping Stone” For Time: 40/30 Calorie Assault Bike 100′ [...]

180131 WEDNESDAY

A. Classic 3-Position Power Clean Build to a Heavy Complex One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and [...]

180128 TUESDAY

WOD “Opening Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) (Comptrain 1.23.18)