Hey guys just a reminder we are open today from 9AM to NOON for open gym! So please stop by and either make up a missed WOD from the week or work on anything else you had in mind! See you there!
Archive | WODS
Fri. July 7 2017
Strength/Skill:
Front Squats
Metcon:
4 Rounds For Time:
3 Ring Muscle Ups
6 Snatches (115/65)
9 Overhead Squats (115/65)
12 Toes 2 Bar
*Rest 1 Min*
Thurs. July 6 2017
Strength/Skill:
Assault Bike Sprints
Metcon:
EMOM 20:
Min 1: Side Plank Holds
Min 2: 10 Lunges (135/85)
Min 3: 20 Abmat Sit Ups
Min 4: 30 Double Unders
Wed. July 5 2017
Strength/Skill:
Dead Lift
Metcon:
“JT”
21-15-9
HSPU
Ring Dips
Push Ups
Happy 4TH Of July!! In observance of the holiday we are only running 2 classes, one in the morning at 9AM, and one in the evening at 5PM! Please come join us for this awesome WOD and get ready to enjoy your day of Independence!!!
Strength/Skill:
Back Squats
Metcon:
EMOM 20:
Min 1: 7 Weighted GHD Lower Back Ext. Holds (3 Seconds ea, 25/15)
Min 2: 4 Strict Press (115/65)
Min 3: 20 Flutter Kicks (Each Leg)
Min 4: 17 Lunges