WODs

Wednesday – May 31, 2017

“Running with Annie” 50 Double unders 50 Ab-mat sit ups 500m Run 40 Double unders 40 Ab-mat situps 400m Run 30 Double unders 30 Ab-mat situps 300m Run 20 AB-mat situps 20 Double unders 200m Run 10 double unders 10 Ab-mat situps
Read More

Tuesday – May 30, 2017

25 Min PARTNER AMCAP (as Many Cards as possible) Buy in = 2K Row (split however: not each) Hearts = Goblet squats 44/35 Diamonds = C2B pull-ups Clubs = Deadlift 135/95 Spades = Strict press 65/35 Joker = Both athletes 200m sprint Score is total amount of cards you get through. Shuffle
Read More

Monday – May 29, 2017

** MEMORIAL DAY MURPH ** Hero “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile run * Athletes can partition pull-ups, push-ups, air squats but must start and finsih WOD with 1 mile run*
Read More

Saturday – May 27, 2017

Coach’s Choice
Read More

Friday – May 26, 2017

** HERO WEEK ** Hero “Nate” 20 min AMRAP 2 Muscle-ups 4 HSPU 8 KB Swings 70/53
Read More

Thursday – May 25, 2017

** HERO WEEK ** Hero “Kutschbach” 7 RFT 11 Back Squats 185/125 10 Jerks 135/95
Read More

Wednesday – May 24, 2017

** HERO WEEK ** Hero “DG” 10 Min AMRAP 8 T2B 8 Dumbell Thrusters 35/20 12 Dumbell walking lunges 35/20
Read More

Tuesday – May 23, 2017

** HERO WEEK ** Hero “Wes” For Time: 800m Run w/ 25/15 lb plate Then, 14 rds 5 Strict pull-ups 4 Burpee box jumps 24″/20″ 3 Cleans 185/125 Then, run 800m w//25/15 lb plate
Read More

Monday – May 22, 2017

** HERO WEEK ** Hero “Crain” 2 RFT 34 Push-ups 50 yard sprint 34 Deadlifts 135/95 50 yd sprint 34 box jumps 24/20 50 yd sprint 34 Clean & jerk 95/65 50 yd sprint 34 Burpees 50 yd sprint 34 Wall-ball 20/14 50 yd sprint 34 pull-ups 50 yd sprint
Read More