Friday the 13th WOD

Gonna Kill this WOD>>>>>>>>>>>che che che–ha-ha-ha SWOD 5×3 Deadlifts @ 10# more than 6/6 lift. WOD Open WOD 14.2 Every 3 min for as long as possible: 2 Rounds: from 0:00 – 3:00 10 OHS 95/65LBS, 10 chest-to-bar from 3:00 – 6:00 12 OHS 95/65LBS, 12 chest-to-bar pull-ups from 6:00 – 9:00 14 OHS 95/65LBS,…

Thurs WOD 6-12-14

cough cough…..I think I feel a bug coming on…cough cough.  image(5)

“Air Force”
20 Thrusters @95/65LBS,
20 Sumo deadlift high pulls @95/65LBS,
20 Push jerks @95/65LBS,
20 Overhead squats @95/65LBS,
20 Front squats @95/65LBS.

The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees.

Tue WOD 6-10-14

Congrats to Heather and Emma for being the FIRST to find the Geocache.  Not only did they score additional 2 bonus points on the challenge but they scored the gift certificate to ZOe’s Kitchen! For time: 400m Run 21 Burpees 1 Rope Climb 250m Run 15 Burpees 1 Rope Climb 100m Shuttle Sprint(Island) 9 Burpees…

Monday WOD 6-9-14

Week 7 of Challenge–the finale is Near! Reminder that the Body Fat Test will be Thursday June 19th 4p-7p.  sign Up sheet at gym. SWOD 5×3 Front Squats (add 10# to last weeks squats)   WOD 14 min Alternating EMOM of : 8 deadlifts @ 225/185 16 bar facing jumping squats *rotate between each movement every…

Fri WOD 5-30-14

#TGIF– I know we sometimes like to think we are Spartans where even the messenger is held accountable, but hay don’t shoot the messenger…happy Friday WOD! WOD “Filthy Fifty”(35 Min Cap) 50 Box Jumps 24/20 50 Jumping Pull-ups 50 1 Pood KB Swings 50 Walking Lunges 50 Knees to Elbow 50 Push Press @ 45/35…

Tue WOD 5-27-14

After an Awesome Memorial Day WOD “Murph” yesterday, today’s throwback WOD we all love that will give you much needed Active Recovery.

Week 5 of our tighten up lighten up Challenge and Everyone Doing Awesome.  Let’s make some lasting changes.

WOD
“Annie”
50-40-30-20-10 of:

DUs
Sit-ups

 

Enjoy