30 Oct

10/23 – 10/28

Monday BB WOD WOD: 8 min AMRAP 20 Sit Ups 10 Goblet Lunges (53/35) 5 Muscle Ups/10C2B/15 Pull Ups Tuesday SWOD: Turkish Get Up WOD: 4 RFT 200m Run 9 DL 6 H. Cleans 3 Push Jerks (155/105) Wednesday BB WOD WOD: 10 RFT (1omin Cap) 7 Wall Balls (20/14) 7 T2B/K2E Thursday SWOD: Try […]

30 Oct

10/16 – 10/21

Monday BB WOD WOD: 8 min AMRAP 5 Hang Cleans (135/95) 10 Pull Ups 20 Doubles (1:2) Tuesday SWOD: Strict Body Weight Movements WOD: 5 RFT (Jo’s wod) 400m Run 10 Burpee Box Jump Overs (24/20) 20 Med Ball Sit Up Toss (20/14) Wednesday BB WOD WOD: 10 – 1 For Time (10 min cap) […]

30 Oct

10/9 – 10/14

Monday BB WOD WOD: 8 RFT (10min cap) 3 2-1 KB Over Burpees 5 Taters (70/53) 7 Sit Ups Tuesday SWOD: DL & Strict Pull Ups WOD: “Cin-DU” by Erik Melvin 20 min AMRAP 1 Round “CinDU” (5 Pull Ups, 10 Push Ups, 15 DUs (1:3)) 2 Squat Clean Thrusters (135/95) 2 Rounds CinDU 2 […]

30 Oct

10/2 – 10/7

Monday Barbell WOD WOD: CF Mainsite  10 min AMRAP 3 Burpee Box Jump Overs (24/20) 3 Deadlifts (225/155) *add 3 reps each movement each round Tuesday SWOD: Turkish Get Up WOD: For Time 400m Run 30 KBS (70/53) 30 Pull Ups 30 Push Ups 400m Run 30 Push Ups 30 Pull Ups 30 KBS 400m […]

25 Sep

9/25 – 9/30

Monday Barbell WOD WOD: 10 min AMRAP 25 Double Unders (1:2) 20 KBS (70/53) 15 Push Ups 10 Pull Ups   Tuesday SWOD: OH Squat WOD: 5 RFT 12 Med Ball Sit Up Toss (20/14) 14 Wall Balls (20/14) 16 DB/KB Snatch (53/35) Shuttle Sprint   Wednesday Barbell WOD WOD: For Time 20 T2B/K2E 10 […]

18 Sep

9/18-9/23

Monday Barbell WOD WOD: 3 RFT 12 Wall Balls (20/14) 12 KBS (70/53) 6 Thrusters (95/65) 6 DB/KB Snatch (53/35)   Tuesday SWOD: Turkish Get Up WOD: 30 Min AMRAP 25 Sit Ups 20 HR Push Ups 15 Box Jumps (24/20) 10 Pull Ups/6 CTB/4 Muscle Ups 200m Run   Wednesday Barbell WOD WOD: 6 […]

11 Sep

9/11 – 9/16

Monday 9/11 Tribute WOD 2001m Run/Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpees C2B 11 Power Cleans (180/120) 11 HSPU 11 KBS (70/53) 11 T2B/K2E 11 DL (170/120) 11 Push Jerk (110/75) 2001m Run/Row   Tuesday Barbell WOD WOD: 7 min AMRAP 5 Push Ups 10 Sit Ups 5 KBS (70/53)   Wednesday […]

05 Sep

9/5 – 9/9

Tuesday SWOD: Strict Press & Push Press WOD: 8 RFT 20 Sit Ups 10 Push Ups 5 Front Squats (135/95) 200m Run Wednesday Barbell WOD WOD: 8min AMRAP 4 Box Jump (24/20) 6 pull ups/4 ctb/2 muscle ups 8 kbs (70/53) Thursday SWOD: Deadlift & Turkish Get Up WOD: For Time 15 HSPU 12 DB/KB […]

29 Aug

8/28 – 9/4

*new warm ups & strength training, please be on time this week!   Monday Barbell WOD WOD: 7min. AMRAP 10 Sit Ups 5 KB/DB Facing Burpee 6 KB/DB Snatch   Tuesday Skill Work WOD: 20min. AMRAP 20 Double Unders (1:3) 15 KBS (70/53) 10 T2B/K2E 5 Hang Squat Cleans (135/95)   Wednesday Barbell WOD WOD: […]

22 Aug

8/21 – 8/26

Announcement: New strength training program starting NEXT week!   Programming 8/21 – 8/26   Monday SWOD: Back Squat & Ring Dips WOD: 12min. AMRAP 2 Rounds of Cindy -5 Pull Ups -10 Push Ups -15 Air Squats 1 Round of DT (155/105) -12 DL -9 Hang Cleans -6 Push Jerks   Tuesday SWOD: Strict Press […]

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