WEDNESDAY 6.1.2016 WOD

WARM UP: 2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap 2 RNFT 3 Single Arm Swings on R 3 High Pulls on R 3 Snatches on R 3 Single Arm Swings on L 3 High Pulls on L 3 Snatches on L 2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap Thoracic and Front Rack MOB PART 1: WEEK...

SPRING PARTNER COMP WOD #3

For the final week of comp WODs there is a combo of everybody’s favorite open workouts 15.5 and 16.5. One difference to note is there will be lateral burpees instead of bar facing burpees. Be sure to read all of the rules below! Rx For Time 21-18-15-12-9-6-3 Row...

TUESDAY 5.31.2016 WOD

WARM UP: 2 Min Row, Jump, Bike or Jog 1 Lap 1 RNFT 10 Pushup Plus 10 Pushups 10 Air Squats 10 Jump Squats 20 Bear Crawls 1 Thoracic MOB and 1 Hip MOB Barbell Warm Up: 2 RNFT 5 Snatch Grip Deadlifts 5 Snatch Pulls 5 Muscle Snatches 2 RNFT 3 High Hang Squat Snatches 3...

MONDAY 5.30.2016 MEMORIAL DAY MURPH

Who is MURPH and why do we honor him in this Hero WOD MONDAY REMINDER – Classes are on for 9:00, 10:00, 11:00 only for “MURPH” on Memorial Day. There are alot of options for this Hero WOD. Here are some Rules: Heats will start every hour. There are...

SUNDAY 5.29.2016 WOD

Please see below: WARMUP: 1 Lap Around Building Group Track Drills & Mobility 3 Stride Outs From Garage Door to Top of Hill, Increasing in Intensity STRENGTH: 10 Minutes to Build to a Set of 6 Challenging Stationary Front Rack Lunges out of Rack *In between sets...