10.1.2016

WOD Begin with 400 Meter Run as team: Then in any order… (Must finish all reps of a movement before going onto the next) 100 Box Jumps 24/20 100 Calorie Row 100 Shoulder to Overhead 95/65 100 Calorie Assault Bike 100 Ab mat situps Finish with a 400 Meter run as...

9.30.2016

Welcome back to Hero WOD Friday! WOD Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. “Randy” 75 Power Snatches 75/45...

9.29.2016

SWOD Bring Sally Up Back Squats @ 135/95 Anyone who is able to do the whole song will get something free out of the vending machine! WOD 500 Meter Row Then: 21-15-9 Toes 2 Bar Slurpee (Slam Ball Burpee) Then: 500 Meter Row SPARTAN WOD Run 1 Mile 30 Burpees Run 1 Mile...

9.28.2016

WOD EOMOTM for 5 rounds 1 minute of max Double KB Thrusters 1 minute rest 2 minute rest…then For time complete 100 meter sprint 12-Dead lift (205/145) 100 meter sprint 10-Dead lift (205/145) 100 meter sprint 8-Dead lift (205/145) 100 meter sprint 6-Dead lift...

9.27.2016

SWOD Pullup and Muscle Up skills work -Slow down and break down the movement to become more proficient. Use this time to ask the coach questions and work on your gymnastic deficiencies. Also use this time to set up for the workout. WOD (25 Minute Cap) 25 Hand release...