WOD: Fri 08.21.2020 “Disappear”
"Disappear"
75 Wall Balls
50 Sit Ups
25 Kettlebell Swings
50 Sit Ups
75 Wall Balls
(INDOOR)
WOD: Wed 07.29.2020 “Farmer Refuted”
“Farmer Refuted”
800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar
(MOSTLY INDOORS)
WOD: Fri 05.29.2020 “Island Song”
"Island Song"
EMOM 20
8 Wall Balls + 8 Burpees
WOD: Thu 04.16.2020 “Nail, Hair, Hips, Heels”
"Nails, Hair, Hips, Heels"
42 Wall Balls
21 Toes to Bar
21 Hang Power Clean
21 Push Press
Rest 3 Minutes
30 Wall Balls
15 Toes to Bar
15 Hang Power Clean
15 Push Press
Rest 3 Minutes
18 Wall balls
9 Toes to Bar
9 Hang Power Clean
9 Push Press
Barbell: 95/65
DB: 35/20
WOD: Sun 04.12.2020 RNG
"RNG"
50-40-30-20-10 Wall Balls
10-20-30-40-50 Box Jump Overs
50-40-30-20-10 Sit Ups
WOD: Fri 03.13.2020 “Free Bird”
“Free Bird”
2 Rounds
1 Mile Bike
45 Sit Ups
35 Wall Balls (20/14)(10/9)
15 Ring Dips – band/bench
10 Deadlifts (315/205)
WOD: Mon 01.27.2020 “Lethal Weapon”
"Lethal Weapon"
2-4-6-8-10 Rounds of:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)
*Run 200 Meters after the designated amount of rounds is complete
WOD: Fri 12.20.2019 “Karen Burped” + “Sunday Best”
Holiday Schedule
“Karen Burped”
150 Wall Balls (20/14)
*every break do 5 burpees
Rest 5 Minutes
"Sunday Best"
75 Toes To Bar
*every break do 30 double unders
WOD: Fri 12.06.2019 “Carnage”
“Carnage”
400 Meter Run
100 Wall Balls (20/14)
75 Burpees
50 Calorie Bike
25 Toes to Bar
400 Meter Run
WOD: Sat 11.09.2019 “Sour Girl”
“Sour Girl”
21-15-9
Thrusters (95/65)
Kettlebell Swings (53/35)
Box Jumps (24/20)
Burpees
Thruster
3x3, across