WOD

UPDATE: All WODs are now posted on Wodify. Please contact us if you are a member and do not have access to Wodify, or plan to drop in and would like to know the WODs in advance.
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  • WOD 12/9/21

    800m Run or 1K Row 50x Thrusters (45#) 30x Pull ups 500m Run or 750m Row 25x Thrusters 15x Pull ups 400m Run or 500m Row 15x Thrusters 9x Pull ups

    12/08/2021
    WOD

  • Jump Ropes

    12/07/2021
    WOD Photo Home page

  • WOD 12/8/21

    21,18,15,12,9,6,3 Medball Sit Ups (10/6) After Odds:  30x Russian Twist (25/15) After Evens:  30x Double Unders or “Fancy” Jumps (60 singles)

    12/07/2021
    WOD

  • Press Silhouette

    12/06/2021
    WOD Photo Home page

  • WOD 12/7/21

    AMRAP 20 minutes: 1x Press (75/55) 3x Push Press (same) 5x Push Jerk (same) 7x Box Jump (30/24) ***300m Run or 400m Row every 5th round

    12/06/2021
    WOD

  • Front Squat

    12/05/2021
    WOD Photo Home page

  • WOD 12/6/21

    Part 1:  Front Squat 5,5,3,3,1,1 (80,80,90,90,90+%) Part 2: 20x Back Squat (225/155) 40x TTB 60 Calorie Row or Spin

    12/05/2021
    WOD