Girls week, to get in the record book someone else counts your reps.   Warm up, Slowly build up to the weight you are going to use for Grace the strength today is a a wod Grace 30 clean and jerks for time 135/95 WOD 2 “Annie” 50-40-30-20-10 Double Under Sit upRead More

Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it… Must go over standards with your judge before you start. Judge must comfortable giving you a “NO...Read More

Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it… Must go over standards with your judge before you start. Judge must comfortable giving you a “NO...Read More

Sunday Funday Warm up and have equipment ready for your team at 10:15- Start warming up for wod 1 Teams of 2 Wod 1 6 Minutes Total to find 1 rep max power clean for each team member Wod 2- 12 Minutes Amrap 12 Dumbbell Thrusters 12 Burpees 100m run together **Split the thrusters and...Read More

8 am Endurance- Time to practice your running! The Bill Sheehan Turkey Sandwich 5k is coming up run 200- rest 60 seconds run 200-rest 60 seconds run 400- Rest 90 seconds run 400- Rest 90 seconds run 800- Rest 2 minutes run 800-Rest 2 minutes run 400-rest 90 seconds run 400- Rest 90 seconds run...Read More

Workout 17.1 (do this wod before you do any strength work) – 20 minute time cap For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-oversRead More

Warm up 4 rounds 5 pull ups (weighted) 10 push ups 15 squats Strength Deadlift 5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter Wod 14 minute AMRAP 9 chest-to-bar pull-ups 10 power cleans, (135/95) 20 squatsRead More

Warm Up minute 6 minute emom- run 100m, 5 push ups   then 10-20 empty bar back squats with a 1 second pause at the bottom Strength- Back squats Heavy 3’s (do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3 WOD...Read More

Warm Up 800M sandbag run with a partner Strength Push Jerk 2,2,2,2,2,2 Go heavy! Wod 6 Rounds 9 Shoulder to overhead 135/95 9 burpees over your bar 200M run with a wall ballRead More

Warm up- 500M row 3 rounds 10 pull ups 10 push ups -Grab a bar work empty bar power postition squat clean Strength Sets of 2 Power position squat clean- work on speed under the bar 2,2,2,2,2,2 Wod 20 min AMRAP 400m Run 10 Squat Cleans (135/95) 10 T2BRead More