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OUR WODS

3/29/2024

For Time:
Run 600 m
30 Push Press
60 Wall Balls
30 Box Jumps
60 KB Swings
30 Burpees
Run 600 m
*25 min cap

3/28/2024

Every 1:30, 6 Rounds:
Bentover Barbell Rows
2×8 reps Warm-up
4×8 reps Working Sets (same weight)

15 min AMRAP:
35 Double Unders
15 Toes to Bar
5 Sandbag Cleans
1 Rope Climb

3/27/2024

Every 2:15, 6 Rounds:
Shoulder Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)

For Time:
30-20-10 of:
Calorie Row
Single DB Thrusters
*10 min cap

3/26/2024


With a 24 min running clock:
Every 4 min complete:
12/9 Bike Calories
9 Deadlifts
6 Bar Facing Burpees
– Rest remainder of 4 min –
*each round for time, score is the SLOWEST of the 6 rounds.

3/25/2024

Every 2:00, 8 Rounds:
Squat Clean +
Hanging Squat Clean
4 warm-up / 4 work sets

10 Min AMRAP:
5 HSPU’s
10 Pistols
15 Pull-ups

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

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