Death By 2022
Classes are 830 , 12 and 415 only this week Friday December 30th, 2022 Death by thrusters 95 / 65 then Death by burpees
December 2022
Pause Push Helen
Classes are 830 , 12 and 415 only this week Thursday December 29th , 2022 Every 5 minutes perform : for 5 rounds 400m Run 21 Kettlebell swings 53 / 35 21 push ups
Front Squat from the ground
Classes are 830 , 12 and 415 only this week Wednesday December 28th , 2022 A. Front Squat 5 – 5 – 3 – 3 – 3 – 2 -2 – 2 – 2 B. 3000m row split up anyway with partner.
Front Squat from the ground Read More »
Fast Track
Classes are 830 , 12 and 415 only this week Tuesday December 27th , 2022 AMRAP 25 250m run 15 wall balls 10 box jumps 5 Strict pull ups
Heavy legs and Burnt Lungs
WOD Friday December 23rd, 2022 5 rounds Run 250m 10 front squats 135 / 95 10 burpees over the bar
Heavy legs and Burnt Lungs Read More »
DeadMan Walking
WOD Thursday December 22nd , 2022 5 x 3 min AMRAP , rest 3 min 15 / 12 calorie 10 Deadlift 225 / 155 Max toes to bar Score total toe to bar and load.
Golden Goose
WOD Wednesday December 21st , 2022 AMRAP 20 Run 400m 18 Weighted box step ups , front rack hold KB or DB 6 Ring muscle ups ( scale with rings from floor or jumping )
Spicy Meatball
WOD Tuesday December 20th , 2022 A. Press 2 – 2 -2 – 2 B. Push Press 3 -3 – 3- 3 C. ” Spicy Meatball ” 10 Rounds 10 Wall balls 10 Sumo Deadlift high pull 95 / 65 10 min HARD CAP.
Statue of Liberty
WOD Monday December 19th, 2022 5 rounds for time 10 Alternating DB Clean and Jerk 50 / 35 25 situps 10 Alternating DB Clean and Jerk 50 Double unders
