Lockdown Week 1 WOD Announcement

LOCKDOWN RULES Every Wednesday night the WOD for the week will be announced. You and your partner must complete the WOD before closing time Tuesday night. WOD Completion Requirements The WOD must be completed together with your partner. You must have a judge. Scores...

9.1.2016

THIS IS NOT THE LOCKDOWN WOD FOR WEEK 1! This is Thursday’s WOD. If you haven’t signed up for lockdown do it now! Week 1 WOD announcement coming very soon! WOD 10 Snatches 95/65 7 Pullups 5 Snatches 135/95 7 Pullups 3 Snatches 165/115 7 Pullups 10 Cleans...

8.31.2016

WOD 10 Minute AMRAP 10 KB Swings (70/53) 30 Double Unders 100 Meter Sprint Cashout “Warrior Warmup” 40 Toes to Bar 30 Pullups 20 Chest to bar Pullups 10 Strict Pullups 5 Ring Muscle...

8.30.2016

SWOD AHAP (As Heavy As Possible) of the following complex Power Snatch Hang Squat Snatch Overhead Squat (Increase weight as possible) WOD “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats 95/65 SPARTAN WOD 5 Rounds 800 Meter Run 20 Calorie Bike 20 Calorie...

8.29.2016

*Remember to sign up for Lockdown before Wednesday!* SWOD EOMOM (Every other minute on the Minute) 12 Minutes First 3 Rounds = 7 Front Squats @ 65-70% Last 3 Rounds = 4 Front Squats @ 80-85% WOD 10 rounds for time of: 5 Power Cleans 155/105 10 walking lunges METCON 3...