WOD: Friday WODs February 14, 2019 AMRAP in 20 min: 60 Bar Facing Burpees 30 Overhead Squats 50/35kg 10 Muscle-ups
WOD: Thursday WODs February 13, 2019 A. Deadlift 5-5-5-5-5 B. AMRAP in 8 min. Max. effort L-sit Run 100m
WOD: Wednesday WODs February 12, 2019 1RM Clean *Build to a 1RM across 7-10 sets. *Use whichever style is your strongest. Optional: Unbroken Ascending/Descending Ladder of: Toes to Bar *Choose your own rep scheme eg. 2-4-6-8-10-8-6-4-2. *12 min. time cap.
WOD: Tuesday WODs February 11, 2019 EMOM x 28: 1. Push-up/HSPU 2. 10m Shuttle Run 3. Ball Slam 20/12kg 4. 10m Shuttle Run *All efforts are max. reps in 30 sec.
WOD: Monday WODs February 10, 2019 For time: 50 Back Squats 60/40kg 25 Pull-ups 100 Double-unders 50 Front Squats 50/35kg 25 Pull-ups 100 Double-unders 50 Overhead Squats 40/30kg 25 Pull-ups 100 Double-unders
WOD: Saturday WODs February 8, 2019 Come on in for a team/partner workout. Format will depend on numbers.
WOD: Friday WODs February 7, 2019 Three rounds for time of: Run 800m 5 rounds of Strict Cindy. *1 round of Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats.
WOD: Wednesday WODs February 5, 2019 Seven rounds x 2 min. rounds: Row 300/275m Max reps Double-unders *Rest as necessary between rounds
WOD: Tuesday WODs February 4, 2019 For time: 50 Cal. Row 50 Box Step-over 22.5/15kg (20″ box) 50 Toes to Bar 50 Deadlift 85/50kg 50m Walking Lunge