WOD

WOD . 4 . 5 . 18 5 Rounds for max reps 1 minute max calorie Row 1 min max reps box jumps 24/20 1 min max reps toes to bar Rest 1 min No transition time between movements move from one station to the next and accumulate max reps. Score total reps.

WOD 4 . 4 . 18 Great job on the dunk yesterday and the WOD for the challenge , 13.1 !!! Remember to clear your cabinets and prepare to eat clean for 6 weeks. The habits need to start now. The adjustments can get tough at first but will get easier and the rewards are

Today is the start of our Spring Fitness Challenge. The challenge is $100 and includes 2 body fat tests in the dunk tank. This is the best and most accurate way to track your body composition. If you are wondering if you are making progress, need accountability or just want to spark some extra fat

WOD April 2, 2018 A. Front Squat 3 – 3 – 3 – 3 – 3 From the ground B. ” Cash out ”     14 min AMRAP   Row max meters 1 Round of Cindy      

WOD 3 . 30 . 18 Annies dumbbell 50 – 40 – 30 – 20 – 10 Dumbbell snatch Double unders situps

“The Pursuit” 8 Rounds Against a 2 min clock , with a 1 min rest between rounds Every Rounds has a buy- in of : Run 250m , then perform max reps of the following: Round 1 – Wall Balls Round 2 – Kb swing 53 / 35 Round 3 – Calorie Row Round 4

A. 5 Sets 2 Press + 4 Push Press B. “Smolder” For time 800m Run 25 Toes to bar 50 Push press 95 / 65 25 Toes to bar 800m Run    

WOD 3 . 27 . 18 ” Hot and Heavy ” 7 Rounds 7 Power cleans 185 / 125 7 Box Jumps 30 / 24

WOD 3 . 26 . 18 A. Back Squat 6 x 4 B. ” Horse and Buggy ”   21 – 15 – 9 – 6 – 3 HSPU Back Squat 155 / 105    

Here is the final workout of the 2018 Open. Repeat from 2011 and 2012 Open. Awesome job everyone. Very proud of all the PRs , team work and talent you pur forth this year. Thank you. WOD OPEN 18.5 11.6/12.5 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups M 100 lb.  F 65 lb.