20 Nov WOD- Friday, Nov 20
4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Skill: Muscle up Drills Strength: Lv1: 5x5 Ring Row Lv2: 5x3 Ring...
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All in.
18 Nov WOD- Thursday, Nov 19
4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Strength: Every 90 sec for 8 rounds Clean 3,2,1,3,2,1,1,1 WOD: 5 rds 60 sec on/...
17 Nov WOD- Wednesday, Nov 18
4th Annual Athlete's Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here. Strength: Push Press 5,5,3,3,3,1,1,1,1 WOD: 8 Rounds for time 4 Back Flips 5 HSPU/ 2 wall...
16 Nov WOD- Tuesday, Nov 17
4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: Every 90 sec for 8 rounds Snatch 3,2,1,3,2,1,1,1 WOD: 9,7,5 Burpee Bar MU Snatch (power ok) Lv1: 85/55 Burpee + 2 Pull-ups Lv2: 115/75 Burpee +1C2B Lv3:...
15 Nov WOD- Monday, Nov 16
4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: Back Squat 5x3 WOD: 400m run 30 Back Squats 135/95 (no rack) 400m run Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present to you the...
14 Nov WOD- Sunday, Nov 15
4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: 5x2 TGU (one each arm) WOD: for time 21,15,9 KBS Box Jump Over Lv1: 44/35 Lv2: 62/44 Lv3: 70/53 Finisher: Back Extension 3 x 15 Strict T2B 3 x 7-10 Let...
13 Nov WOD- Saturday, Nov 14
Strength: EMOM 8 min Power Clean + 2 Jerks (Power or Split) WOD: For Time 2,4,6,8,6,4,2 Front Rack Lunge Left Front Rack Lunge Right Barbell Burpee 1 Barbell Burpee = push-up with hands on barbell, then take the...
12 Nov WOD- Friday, Nov 13
WOD: "TGIF Chipper" 750m Row 30 Wall Balls 800m Run 30 C2B 500m Row 20 Wall Balls 400m Run 20 C2B 250m Row 10 Wallballs 200m Run 10 C2B Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan!...
11 Nov WOD- Thursday, Nov 12
Strength A: Every 30 sec for 5 min (10 sets) 1 Snatch @ 75-80% Strength B: Every 90 sec for 4 rounds 2 OHS *off rack is OK WOD: 9 min AMRAP 7 Power Snatch 7 Burpee to a higher...
10 Nov WOD- Wednesday, Nov 11- Veterans Day
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to...