WOD

7 rounds of:

10 SDLHP(95lbs)
10 Ring dips

For time.

WOD

5 rounds of:

7 Pull ups
7 Thrusters(75lbs)
7 Burpees

For time.

wod

Rest Day

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

WOD

100 Squats
50 Push ups
20 Burpees


3 min rest


50 Burpees


3 min rest

80yd walking lunge

WOD

G.I. Jane

100 Burpee Pull-ups
for time

Post time to comments.

wod

Rest day!

WOD

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments

WOD

Fight Gone Bad

3 rounds of 1 Minute intervals with a 1 minute rest between rounds
of the following exercises:

Row
Wall-ball 20lb medicine ball
Box jump
Push-press 75lb
SDLHP 75lb

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

WOD

Run or Row 5k

WOD

3 rounds of:

300m run with weight
20 squats
10 push ups

For time.

WOD

2-4-6-8-10-12-14

45lb Overhead squat
Pull ups
Burpees

For time.

Congratulations to Anthony on his promotion to purple belt!
"Long overdue..." - Roy Harris

WOD

Rest Day

Catch on some workouts, and get some rolling in.

Happy Valentines day!!!

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

WOD

Deadlift

1-1-1-1-1-1-1

Post loads to comments.

WOD

Fran

21-15-9

95lb Thrusters
Pull ups

Post time to comments.

WOD

Run or Row 5k

Post time to comments

Congratulations to Mr. Harris on his promotion to 4th degree black belt in BJJ!

WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

WOD

Rest Day!

WOD

Push Jerk 3-3-3-3-3

Post loads to comments.




Ruel must not be working out hard enough!

WOD

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

WOD

Back Squat 3 x 3 x 3 x 3 x 3

Post loads to comments

WOD

Rest Day.
Get some rolling in.

WOD

Free Workout Saturdays!!!

Come in for the free group workouts or catch up on any workouts you missed during the week.
Any skill levels welcome.

WOD

21-15-9

Deadlifts
Ring Dips

Post time to comments.





John Laird gets his blue belt!