Daily WOD

Saturday 7.15.17

Training: Teams of 2 complete: 6 x 250m relay runs 100 alternating arm Db snatches 50/35 300 double unders 100 alternating arm Db snatches 50/35 6 x 250m relay runs

Saturday 7.8.17

Training: In teams of 2 complete: 150 wall balls 20/14 150 toes to bar ( knee to chest ) 150 DB push press, 50/35 *as one person runs 250 m the other person is working to complete the reps. Pick… Read more »

Friday 7.7.17

Training: Build to a heavy back squat in 12 min -then- Build to a heavy strict press in 6 min -then- Build to a heavy Dead lift in 12 min *Optional Conditioning for those who do not feel like lifting… Read more »

Wednesday 7.5.17

Training: 50/35 AB cals 30 PVC sit ups ( feet can be anchored ) 20 DB farmers carry walking lunges 50/35 rest 3-5  min x 5 rounds   HIIT CLASS: Run 250m 20 wall balls 15 calorie row rest 2min… Read more »

Tuesday July 4th, 2017

HAPPY 4th of July. Morning Classes only today. 5, 6, 7, 9:30. *all evening classes cancelled for holiday Training: “Bull” Two rounds for time of: 200 Double-unders (400 single unders) 50 – 135/95# pound Overhead squat, 50 – Pull-ups Run… Read more »