posts under Uncategorized category

15 May

5/15 – 5/19

Monday SWOD: Jerk WOD: “Grace” For Time 30 Clean & Jerks (135/95) Tuesday SWOD: Back & Front Squat WOD: 12 min. AMRAP 20 Double Unders (1:3) 5 2:1 Burpees 5 T2B/K2E 20 Air Squats Wednesday SWOD: Snatch WOD: 3 RFT 25 KBS (53/35) 20 HSPU 800m Run Thursday SWOD: Deadlift WOD: 7 RFT 5 Hang […]

10 May

5/8 – 5/12

Monday SWOD: Strict Press WOD: “Helen” 3 RFT 400m Run 21 KBS (53/35) 12 Pull Ups Tuesday SWOD: OH Squat WOD: 20 min AMRAP 40 Double Unders (1:3) 3 Squat Snatch (135/95) 20 Sit Ups *Brooke’s last day :-(, going out to dinner after class! Wednesday SWOD: Clean & Jerk WOD: 3x 6min AMRAP 4 […]

01 May

5/1 – 5/5

Monday SWOD: Back Squat WOD: “Cindy” 20 min. AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday SWOD: Push Press WOD: 6 Rounds 45 sec. on 15 sec off Box Jump Overs (24/20) Sit Ups Double Unders/Singles *Result = Total Reps Wednesday SWOD: Snatch WOD: For Time 21 – 15 – 9 KBS […]

24 Apr

4/24 – 4/28

Monday SWOD: Mid Hang Squat Clean WOD: “Elizabeth” For Time 21-15-9 Cleans (135/95) Ring Dips Tuesday SWOD: Jerk WOD: 3 RFT 30 Pull Ups 30 Deadlifts (155/105) 30 Bar Over Burpees 30 Wall Balls (20/14) Wednesday SWOD: Back Squat WOD: For Time 800m Run 50 Sit Ups 50 KBS (53/35) 100 Double Unders (1:2) 50 […]

17 Apr

4/17 – 4/21

Monday SWOD: Deadlift WOD: Diane For Time 21-15-9 DL (225/155) HSPU Tuesday SWOD: Strict Press WOD: 20min AMRAP 10 T2B/K2E 3 Turtle Complex (155/105) (1DL, 1HC, 1FS, 1Jerk) Max Double/Singles *restart round when doubles are broken* Wednesday SWOD: OH Squat WOD: For Time 400m Weighted Run (20/14) 20 Box Jump Overs (24/20) 40 HR Push […]

11 Apr

4/10 – 4/14

Monday SWOD: Skill Work WOD: “Chelsea” 30 min EMOM 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday SWOD: Push Press 10-8-6-4-2 WOD: 16min. AMRAP 200m Run 30 DU 10 Snatch (95/65) 200m Run 30 DU 10 Thrusters (95/65) Wednesday TBA Thursday TBA Friday TBA

03 Apr

4/3 – 4/7

Monday “Barbara” 5 RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 3 min. Rest Tuesday SWOD: Jerk WOD: For Time – 30min. Cap 800m Run 2x – 15 Doubles (1:2), 5 Strict Press (95/65) 400m Run 2x – 12 Doubles (1:2), 7 Push Press (95/65) 400m Run 2x – 10 […]

27 Mar

3/27 – 4/1

Monday SWOD: Back Squat WOD: “Angie” For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Tuesday SWOD: Strict Press WOD: For Time 21-15-9 KBS (53/35) HSPU *100 Double Unders (1:3) 9-15-21 HSPU KBS (53/35) Wednesday SWOD: RDL WOD: 3 RFT (25 min. Cap) 800m Run 15 T2B 10 Front Squats […]

20 Mar

3/20 – 3/24

Monday SWOD: Push Press WOD: For Time Buy In – 800m Run 4 Rounds 25 Sit Ups 15 Box Jumps (24/20) 7 Strict Press (95/65 Cash Out – 200m Sprint **For those needing to make up or redo 17.4, you have between 5-5:30 or during the 6:30pm class Tuesday SWOD: Front Squat + Strict Pull […]

13 Mar

3/13 – 3/17

Monday SWOD: Back Squat + Strict Pull Ups WOD: 15 min EMOM 5 Burpees 4 Wall Balls (20/14) 3 Burpees 2 Wall Balls 1 Burpee *if you’re looking to do 17.3 again you’ve got from 5-5:30 or during the 6:30pm class! Tuesday SWOD: Jerk WOD: 20 min. AMRAP 40 Double Unders (1:3) 20 Sit Ups […]

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