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OUR WODS

3/22/2024

Every 2:15, 6 Rounds:
Push Jerks
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)

2 Rounds for Time:
Run 600 m
30 Knees to Elbows
15 Power Snatch
*16 min cap

3/21/2024

Tabata Ring Holds
Tabata Hollow Rocks

For Time:
40-30-20-10 of:
KB Swings
Goblet Lunges
Sit-ups
*14 min cap

3/20/2024

3 Rounds of:
6 Min AMRAP:
45 Double Unders
21 Wall Balls
15 Pull-ups
9 OH Squats
– 3 min Rest –
*start next round where previous ended

3/19/2024

Every 2:40, 5 Rounds:
Deadlifts
1×8 reps
1×7 reps
1×6 reps
2×5 reps (same weight)

3 Rounds for Time:
21 Hanging Power Cleans
12 Bar Facing Burpees
*9 min cap

3/18/2024

4 Rounds for Time:
25/20 Calorie Row
15 Front Squats
25/20 Calorie Row
15 Push Jerks
*20 min cap

3/15/2024

3 Rounds for Time:
45 Wall Balls
30 Push-ups
15/12 Bike Calories
3 Rope Climbs
*25 min cap

3/14/2024

Every 2:20, 6 Rounds:
Push Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)

4 Rounds for Time:
45 Double Unders
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

BE STRONGER THAN YOUR STRONGEST EXCUSE

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm,

Adults
8:30am, 9:30am

Open Gym
Noon