January - 2018

Beginners Wanted

Juneteenth wod

Join our home community

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Wod for 1.31.2018

“Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)

Wod for 1.30.2018

OPEN & PERFORMANCE “Come Clean” AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21/14 Calorie Bike Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 15 Box Jump Overs (24/20) 15/10 Calorie Bike Max Power Cleans (185/135)

Wod for 1.29.2018

Overhead Squat (15:00) 5-4-3-2-1-1-1 “Over and Over” (14:00) 9-15-21: Chest to Bar Pull-Ups Barbell-Facing Burpees Overhead Squats (115/80)

Wod for 1.27.2018

“Different Strokes” 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10m Shuttle Runs 1:00 Rest

Wod for 1.26.2018

OPEN “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 bar facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups

Wod for 1.26.2018

OPEN “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups

Wod for 1.24.2018

Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge “Stepping Stone” Teams of 2: 60/40 Calorie Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 35/25 Calorie Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 20/15 Calorie Bike

Wod for 1.24.2018

3-Position Power Clean Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees

Wod for 1.23.2018

OPEN & PERFORMANCE “Opening Day” 20:00 to complete: 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

Wod for 1.22.2018

OPEN & PERFORMANCE “Water Power” AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80)

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