WOD: Fri 03.15.2019 Open 19.4
"Open 19.4"
3 Rounds:
10 Snatches (95/65)
12 Bar Facing Burpees
Rest 3 Minutes
3 rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
WOD: Tue 03.05.2019 “Darkside”
"Darkside"
10-8-6-4-2 Bar Muscle Up
20-16-12-8-4 Box Jumps (24/20)
WOD: Tue 02.12.2019 “Open 16.3”
**WEATHER ALERT: Stay tuned to this page for any changes in our schedule due to the pending storm**
Open 16.3
AMRAP 7
10 Power Snatch (75/55)
3 Bar Muscle Ups
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
3 sets
WOD: Fri 08.11.2017 “2014 Games 21-15-9 Complex”
Games 2014 21-15-9 Complex
8 Deadlifts, 7 Cleans, 6 Snatches (155/105)
8 Pull Ups, 7 Chest to Bar Pull Ups, 6 Bar Muscle Ups
6 Deadlifts, 5 Cleans, 4 Snatches (155/105)
6 Pull Ups, 5 Chest to Bar Pull Ups, 4 Bar Muscle Ups
4 Deadlifts, 3 Cleans, 2 Snatches (155/105)
4 Pull Ups, 3 Chest to Bar Pull Ups, 2 Bar Muscle Ups
WOD: Fri 07.07.2017 “No Faux”
"No Faux"
AMRAP 17:
60 Calorie Row
50 Kettlebell Lunges (53/35)
40 Sit Ups
30 Push Ups
20 Bar Muscle Ups
WOD: Sat 05.20.2017 “Switch”
"Switch"
3 Rounds:
15 Lateral Burpees Over Bar
12 Power Cleans (185/135)
9 Front Squats (185/135)
6 Bar Muscle Ups
WOD: Thu 04.20.2017 “Gold”
RNG, Clinic, Yoga...
"Gold"
5 Rounds:
4 Clean and Jerks (225/155)
6 Bar Muscle Ups
40 Foot Handstand Walk
WOD: Fri 04.07.2017 “Been A While”
NEWS!
"Been a While"
3 Rounds:
50 Double Unders
20 Front Rack Lunges (115/75)
5 Bar Muscle Ups
Fri 03.03.2017 “Open 17.2”
NEW-trition Challenge: Game Night is TONIGHT!
"Open 17.2"
AMRAP 12:
2 Rounds:
50' Dumbbell Walking Lunge (50/35)
16 Toes to Bar
8 Power Cleans
2 Rounds:
50' Dumbbell Walking Lunge (50/35)
16 Bar Muscle Ups
8 Power Cleans
WOD: Fri 02.17.2017 “Open 16.3”
Snatch
3-3-3
Open 16.3
AMRAP 7
10 Snatches (75/55)
3 Bar Muscle Ups