Workout of the Day (WOD)

08/01/2013

8-2-13 WOD

Friday August 2nd,  Benchmark Friday Hybrid “Randy Reloaded” 25x Snatch Rx75/55 25x Ring Dips (rest 60 sec) 25x Snatch Rx 75/55 25x Pull-ups (rest 60 sec) […]
08/01/2013

8-1-13 WOD

Thursday August 1st  Skill or Member’s Choice day Take the day to work on a skill or two or three or tackle your own Strength or […]
07/30/2013

7-30-13 WOD

Tuesday, July 30 Double WOD Wednesday SWOD 10 min Power clean 1RM 2 min rest WOD 15 min cap 20-18-16-14-12-10-8-6-4-2 Alt KB Snatch Rx55/35 HRPU 3 […]
07/28/2013

7-29-13 WOD

Monday July 29th SWOD 6-4-2-2-1 Clean & Jerk 5 Min EMOM 3x Split Jerks @ 75% 1RM of C&J WOD 20 Min AMRAP 5x OHS 95/65 […]
07/25/2013

7-26-13 WOD

Friday July 26th Benchmark Friday! Members Choice Nancy or Eva NANCY 5 Rnds 400 Meter Run 15 Overhead Squats @ 95/65 EVA 5 Rnds 800 Meter […]
07/14/2014

7/15/14

7/15/14 Skill Work Snatch (Snatch Work (20 Minutes)) Metcon Metcon (Time) Sprint WOD 44 Pull-ups 11 G2OH (185/115) RX+ 60 Pull-ups 11 G2OH (225/135) Cash-Out Ab-Mat […]
07/13/2014

7/14/14

7/14/14 Weightlifting Overhead Squat (8 Min Emom 3 OHS *start from grnd) Metcon Metcon (Time) Row 1000m then 4 Rds of 15 TTB 15 Wall Balls […]
07/10/2014

7/11/14

  Weightlifting Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Metcon Nancy (Time) 5 Rounds for time of: 400m Run […]
07/10/2014

7-11-14 WOD

Friday, 7/11/14 SWOD Lynne 5 Rounds – Max reps Bench Press (body weight) Pull Ups WOD Nancy 400m Run 15 OHS (95/65)