12.30.2017

Remember: Only 8 and 9 AM Classes! WOD 20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Calorie bike 30 Thrusters (95/65) 30 Box Jumps 30 Calorie bike 40 Thrusters (75/45) 40 Box Jumps 40 Calorie bike 50 Thrusters (45/35) 50 box jump 50...

12.29.2017

25 Minute Cap Deck of Cards Hearts = Burpees Diamonds = Cal Row Spades = Double Unders x3 Clubs = Back Squat 95/65 Jokers = 75 Abmat Situps Rest 3 Minutes Cashout 3 Rounds As Fast As Possible 7/5 Cal Bike 10 Ball Slams 30/20 METCON Metcon station workout: 12 days of...

12.28.2017

SWOD 1-Rep Max Clean WOD 10 Minute AMRAP Ladder Complex = Deadlift-Hang clean-Front Squat-Push Press-Back Squat-Push Press from the back 1 Unbroken Complex 5 Ring Dips 10 Pullups 2 Unbroken Complexes 5 Ring Dips 10 Pullups 3 Unbroken Complexes 5 Ring Dips 10 Pullups...

12.27.2017

SWOD 1-Rep Max Jerk *From the rack* WOD 5 Minute AMRAPS A: 10 Wall Balls 20/14 5 Toes 2 Bar 1 Minute Rest B: 10 Air Squats 5 Double KB Shoulder to Overhead 53/35 1 Minute Rest C: 10 Ab-Mat Situps 5 D-Balls...