Gi Jane
We added a new class Time in the evening ! Monday through Friday! 4 pm 515 pm 630 pm WOD 7 / 30 / 18 A. Back squat 10 – 10 – 10 – 10 increase load each round B. ” GI JANE ” 10 min AMRAP burpee pull ups
Fight Gone Bad
https://youtu.be/DC19O4cgvp4 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This […]
River Wild
A. Practice HSPU / Hand satnd walking. EMOM 8 practice 10 – 20 seconds rest the remainder of minute. B. “River Wild ” Row 1000m 15 HSPU 100 Dubs Row 750m 15 HSPU 75 Dubs Row 500m 15 HSPU 50 Dubs Row 250m 15 HSPU 25 Dubs
Frogger
WOD 7 . 25 . 18 A. Work up to heavy snatch ( 10 min ) B. ‘Frogger’ 2 Rounds 10 Snatches 135 / 85 10 burpees over the bar 2 Rounds 10 snatches 95 / 65 10 burpees over the bar
Deadlifting Helen
WOD 7 . 24 . 18 A. Deadlift heavy triple B. “Deadlifting Helen” 3 Rounds for time 400m Run 21 pull ups 12 deadlifts 185 / 125
Upper Decker
A. Front Squat 5 x 3 from the Rack OT3M B. For time “Upper Decker” 10 front squats 95 / 65 25 push ups 25 situps 10 front squats 135 / 95 25 push ups 25 situps 10 front squats 185 / 125 25 push up 25 situps
Double Dare
WOD 7. 20 . 18 For Time A. Sled Push 4 Sets 50 High / 50 Low B. ” Double Dare ” 100 – 75 – 50 – 25 Dubs 20 – 15 – 10 – 5 Thruster 95 / 65 4 – 3 – 2 – 1 Rope Climb
All American Hero
WOD 7 . 19 . 18 ” All American Hero ” 4 Rounds Run 250m 25 med ball situps Run 100m with med ball 10 DB Snatches 10 m R arm OH Walking Lunges 10 DB Snatches 10m L arm OH Walking Lunges
Clubber Lang
WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2 -2 B. 12 min AMRAP Row 20 / 16 calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar
CrossTown Rumble
WOD 7 . 17 . 18 “CrossTown Rumble” Against a 20 min Clock : At the 0:00 mark , Run 1 mile for time At the 10:00 – 15:00 min mark Find a 1 rep max Hang Clean ( squat or power ) At the 15:00 – 20:00 min mark perform max reps burpee box […]