WOD: 03/09/20
5 sets of:
2 Squat Cleans + 3 Front Squats
“Running Fran”
For time:
200m Run
21 Thrusters, 95/65-lbs.
21 Pull-ups
200m Run
15 Thrusters, 95/65-lbs.
15 Pull-ups
200m Run
9 Thrusters, 95/65-lbs.
9 Pull-ups
WOD: 03/08/20
30 minute AMRAP of:
200m Farmer’s Carry, 50/35-lbs.
40 Walking Lunges
20 Toes to Bar
WOD: 03/07/20
Intervals
:40 On, :20 Off
10 Minutes of:
Odd: Max Cal Row
Even: Max DB Push Press
Rest 5 Min
10 Minutes of:
Odd: Max DB Power Cleans
Even: Max Double-unders
*Score is total reps of each movement.
WOD: 03/06/20
5 sets of:
2 Power Cleans + 2 Hang Cleans
5 sets of:
1 Push Jerk + 1 Split Jerk
Endurance Club
30 Minutes
Teams of 3:
1: 400m Run
2: AMRAP
10 Box Jumps
10 KBS
3: Max cal row
*Switch when runner returns
*Start AMRAP where YOU left off
WOD: 03/05/20
20 minute AMRAP of:
5 Pull-ups
7 Burpees
9 Medicine Ball Cleans, 20/14-lbs.
WOD: 03/04/20
“Rowing Diane”
5 rounds each for time of:
Row 200m
15 Deadlifts, 225/155-lbs.
15 Handstand Push-ups
Tell your friends, family, coworkers, or acquaintances that ALL classes are open every Thursday to give us a try!
5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm!
WOD: 03/03/20
5 sets of:
2 Power Snatch + 2 Hang Snatch
9 minute AMRAP of:
30 Double-unders
6 Power Snatch, 95/65-lbs.
9 Overhead Squats, 95/65-lbs.
WOD: 03/02/20
4 rounds for time of:
Run 800m
10 Ring Muscle-ups
WOD: 03/01/20
For time:
Row 1000m
Then,
5 rounds of:
10 Power Cleans, 135/95-lbs.
5 Wall-walks
WOD: 02/29/20
Partner WOD
30 minute AMRAP of:
Run 2 miles (400m Relays)
Then with remaining time, switching after each round,
AMRAP of:
4 Chest-to-Bar Pull-ups
8 Handstand Push-ups
16 Dumbbell Squats, (2 x 35/20-lb. DBs)