Monday (2018AUG27) – WOD

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   Weightlifting: Hang Power Snatch + OHS 5x2 (1+1)   WOD: 5AMRAP: 10x Goblet Squats (55/35#) 20x Jumping Lunges (Alt. 10R/10L)   WOD: “The Quading Dead” from...

Saturday (2018AUG25) – TeamWOD

WOD: Teams of 3: 0:00-7:00 Minutes: 300M Sled Push (100EA) 100x Wallballs (20/14# Р10FT) 7:00-14:00 Minutes: 300M Sled Push 100x TTB 14:00-21:00 Minutes: 300M Sled Push 100x Deadlift (155/105#) 21:00-28:00 Minutes: 300M Sled Push  100x Burpees 28:00-35:00...

Friday (2018AUG24) – WOD

Strength: Box Squats (5x3)   WOD: 8AMRAP: Max Unbroken Jerks (175/120#) or 75%1RM* 200M Run *Take the bar from the rack.   If you fail to make at least 20x Jerks, you owe a 200M Farmer Walk...

Thursday (2018AUG23) – WOD

WOD: 2 Rounds: 4 Minute Tabata Row (Cal.) Rest 2 Minutes. 2AMRAP: Row (Cal.) Rest 2 Minutes.   The Total Calories: 200/120 Calories (+). One Burpee per Calorie short.   WOD: “Megalodon’s Rowboat Binge” (2011SEP27) from CFMK   Core...

Wednesday (2018AUG22) – WOD

Weightlifting:¬† Hang Muscle Clean – Below the Knee (5x3)   WOD: 4AMRAP: 15x Hand-Release Push Ups 10x Toe-to-Bar Rest 1 Minute. 4AMRAP: 15x KB Swings (55/35#) 10x Pull Ups Rest 1 Minute. 4AMRAP: 15x Jump Squats 10x AbMat Sit Ups   WOD:...