Welcome 2015!

Friday, January 2, 2014 3 Rounds for Reps: 2 Minutes Row (calories) 2 Minutes Wall Ball (20,14)(14,10)(10,6) 2 Minutes Power Snatch(75,55)(65,45)(55,35)(35,15) 2 Minutes Rest Welcome to 2015!  This is going to be an exciting new year.  It is time...

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Plan your Attack!

Tuesday, December 30, 2014 For Time: 100 Box Jumps (24,20) 60 Toes to Bar (knee raises)(abmat situp) 30 Sprints (50ft) 20 Deadlifts (275,185)(225,155)(185,135)(115,75) *All reps can be split however you like. In today’s wod you will have...

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Keep Moving

Friday, December 26, 2014 ***10 and 11 am classes only*** For time: Run 1600 Meters 50 Air Squats Run 800 Meters 50 Pushups Run 400 Meters 50 Walking Lunge Steps (45,25)(25,15)(15,5)(bodyweight) I hope you all had a Merry Christmas!  Today we...

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The Day Before

Wednesday, December 24, 2014 For Time: 1-10-1 Wall Ball (20,14)(14,10)(10,6) Kettlebell Swings (53,35)(44,26)(26,18)(18,13) Box Jumps (24,20)(step up) The rep scheme today goes up and back down.  You will start with one rep of each movement.  Go...

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12-23-14 WOD

Tuesday, December 23, 2014 Front Squat: 3-3-3 @85% 1 rep max Then, For Time: 21 Power Snatches (95,65)(75,55)(55,35)(35,15) 21 Bar Facing Burpees 15 Overhead Squats 15 Bar Facing Burpees 9 Squat Snatches 9 Bar Facing Burpees The front squats...

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