05.13.16 Friday

--TEAM WOD--

20 min amrap

80 Double Unders

60 Thrusters (95/65)

40 Pull-ups

20 Tire Flips

*one partner works at a time, share work as you would like

05.12.16 Thursday

--THE WOD--

Part I

3 Rounds

500m Row

400m run

*alternate with partners, rest will vary depending on group size

Part II

3 Rounds

15 Power Snatch (75/55)

15 Bar Over Burpees

For time...

Frank and Justin

05.11.16 Wednesday

--SWOD--

8-8-8-8

Bench Press

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

15 Box Jump Overs 

For time...

Coach Vanessa

05.10.16 Tuesday

--SWOD--

3RM Back Squat

--THE WOD--

13 min amrap

26 Wall Balls (30/20)

26 Shoulder To Overhead (135/95)

26 Lateral Bar Hops

05.09.16 Monday

--SWOD--

10 min EMOTM

2 Power Cleans 

*working up in load

--THE WOD--

3 Rounds

15 Front Rack Lunge (115/75)

200m Run

30 Situps

For time...

Coach Cody and Gabe

05.07.16 Saturday

--FAREWELL WOD--

Our good friend Chris will be departing our gym to head home to Florida for good. Let's bid him farewell the best way we know how!

(Teams of 2)

20 min amrap

10 Clean And Jerk (135/95)

15 KBS (53/35)

20 Pull-ups 

*pace horse style, while one partner is working one partner is running 400m. After each run partners will switch and continue the amrap for their team while the other partner run. The switches happen until the amrap is over. 

Chris 

05.06.16 Friday

--TEAM WOD--

(Teams of 2)

60 Box Jump Overs (24"/20")

50 Bar Over Burpees

60 Sumo Deadlift High Pull (95/65)

60 Toes to Bar

60 Back Squat (95/65)

50 Bar Over Burpees

60 Box Jump Overs (24"/20")

For time...

**one partner works at a time 

*30 min time cap

Dom!