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OUR WODS

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

3/13/2024

Every 2:30, 6 Rounds:
Back Squats
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)

For Time:
7-6-5-4-3-2-1- of:
Burpee Box Jumps
14-12-10-8-6-4-2 of:
Toes to Bar
*12 min cap

3/12/2024

21 Min AMRAP:
18/15 Calorie Row
12 Ring Dips
9 Sandbag Cleans
6 HSPU’s

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