WOD

Refer A Friend

Invite A Friend To Check Us Out!
18
Jun

Fight Gone Bad

June 19 . 2020

MOBILITY CLASS 930 – please bring your own towel or mat

Fight gone bad

3 rounds

1 min for max reps at each station

  • wall balls
  • sumo deadlift high pull KB 53 / 70
  • box jumps 20 inch for all
  • push press 75 / 55 barbell
  • Row max cals
  • 1 min rest between rounds
16
Jun

The Decent

June 6 . 17 . 20

Mobility Class 930 am today – bring your own towel / mat please

“The Decent “

For time

800m Row/ ski or 1. 5 mile bike

40 KBS

20 Pull ups

600m Row / ski or 1 mile bike

30 KBS

15 pull ups

400m Row / ski or .5 mile bike

20 KBS

10 pull ups

14
Jun

Deadlift Chorus

WOD 6 . 15 . 20

MOBILITY CLASS IS STARTING BACK – please bring your own mat

WEDNESDAY 930

FRIDAY 930

” Deadlift Chorus “

15 min amrap or 5 rounds

5 Deadlifts 225 / 155

10 dips

5 deadlifts

20 pistols ( scale with lunges in place )

11
Jun

Bar Hopping

June 12 , 2020

AMRAP 12

2 Rounds

10 squat cleans 135 / 85

10 lateral burpees over the bar

straight into

AMRAP rest of the time

6 squat cleans 165 / 105

12 lateral burpees over the bar

10
Jun

Heavy Bells

June 11 , 2020

10 KB Deadlift ( 2 KBS )

100m sprint

Rest 1 : 1 x 3 rounds

5 single arm kb split Jerk R

5 single arm kb split jerk L

100m sprint

rest 1 : 1 x 3 rounds each

15 American Kb Swings

100m sprint

res1:1 x 3

9
Jun

Love Triangle

JUNE 10 , 2020

6 min AMRAP

5 bar muscle ups or 10 burpees pull ups

15 wall balls

rest 3 min

6 min amrap

15 wall balls

15 / 12 cal row

rest 3 min

5 bar muscle ups or 10 burpee pull ups

12 / 15 cal row

Score each AMRAP independently.