“Drop the Ball” Complete as many rounds as possible in 25 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 15 Wall-Ball Push-Ups 20 Weighted Walking Lunges* (35/25) At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off. Post total rounds and...Read More
Friday classes are at 1200 and 1730 only “Here comes the boom” 200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93) 4 rounds for time Post time to commentsRead More
HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience. “What’s in a name?” 5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups* 10 rounds for time Post time to comments *Unanchored sit-up standard: flat hands hit the floor between your legs Read More
Head’s Up: Thursday, May 30th, Open Gym @ 5:30pm is CANCELLED. Sorry for any inconvenience! “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)** 400m Run 3 rounds for time Post time to comments **Form focus on overhead squats**Read More
Pick Your Poison: choose one of the following: “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups For Time Post time to comments Compare to Feb 8 2012 OR “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10...Read More
“Red lands Partner Style” Complete as many rep rounds as possible in 16 minutes of: 2 Reps A: Push-up to clean, Snatch (135/83) B: Push-up to clean, Snatch 4 Reps A: Push-up to clean x 2, Snatch x 2 B: Push-up to clean x 2, Snatch x 2 6 Reps on…partners can decide...Read More
Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up. “I’d Rather Be Golfing” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead Squats (115/73) 1-2-3-4-5-6-7-8-9-10 rep rounds of: Body Blasters* For Time WOD is performed as follows: 10 OHS, 1 body blaster 9 OHS, 2 body blasters 8 OHS, 3 body...Read More
True partners show up in identical outfits, without setting it up!! Strength WOD: 10 minutes, every minute on the minute: 3 Power Cleans (135/95) 1 Push Jerk (135/95) 3 Front Squat (135/95) …then Speed WOD: 25 Singles 25 Speed Skips 50 Double Unders 25 Speed Skips 25 Singles For Time ...Read More
“Pistols gone wild” Board WOD…”The Girls” “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols (alternating) 15 Pull-ups or “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Post...Read More
