Thursday Thirst for the Weekend!
Warm: 1 mile row or 2 mile bike WOD: “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats Rx- 95/65 F- 75/45 L- Bar
Quit Yer Benchin'
Gettin Strong Bench Press 6 x 10 WOD: “Emma” Buy In: 15 Bar over burpees 3 Rounds of: 11 Push Jerk 33 Situps Cash Out: 15 Bar over burpee
Frantastic Tuesday!
WOD: Fran 21-15-9 Thrusters/Pull Ups RX-95/55 F- 75/45 L- Bar Body Armor 3 Rounds Unbroken Bulgarian Split Squats x 12/leg Strict High...
First Monday Back!
Please Remember to sign up and reserve you spot on ZenPlanner Warm: Run or Row 400 meters x 4 2:00 Break Each Round should be done as...
The Squeeze Saturday
THE SQUEEZE Buy in 100 Push Ups Then 4 Round of: 7 Devil Press 20 Pistols Then 3 Rounds of 15 Bent over row with DB or KB 15 DB or KB...
20.3 On a Friday
20.3 For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time cap:...
Monday
Body armor: 3 Sets 10 strict V-up 15 per side DB or Kb bench press 100 meter FR Carry WOD- "Layup" both parts for time 50-40-30-20-10...
Shoulder Your Wednesday
Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4...
First Saturday For Hero's
“ZACHARY Tellier" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100...
Jumping Up and Down for Wednesday
Warm: 10 Up dog/ down dog transitions 10 walk out push ups 10 air squat WOD: 100 x 4 Count jumping jacks Must go unbroken for 50
