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 9/22/23

    Friday Fitness “Fun”

    09/21/2023
    WOD

  • WOD 9/21/23

    Part 1- 24, 18, 12, 10 Overhead Walking Lunges Hollow Rocks 400m Run or Row after each set. Part 2- 5×5 Front Rack Lunge

    09/20/2023
    WOD

  • WOD 9/20/23

    Part 1:  OTM 10 minutes- 1x Snatch Pull, 1x Power Snatch, 1x Hang Power Snatch Part 2:  10,9,8…1 Snatch Grip Deadlift After Evens:  10x Barbell Push Ups After Odds:  200m Run or…

    09/19/2023
    WOD

  • WOD 9/19/23

    Part 1:  Jerk 5×5 Part 2:  AMRAP 14 minutes- 7x DB Thrusters 7x Box Jumps 7x DB Snatch (ea side) 7x Box Jumps

    09/18/2023
    WOD

  • WOD 9/18/23

    Part 1:  30x Power Clean 400m Run or 500m Row 20x Front Squat 400m Run or 500m Row 10x Squat Clean 400m Run or 500m Row Part 2- Front Squat 5×5

    09/17/2023
    WOD

  • WOD 9/17/23

    500m Run or Row 30x Bench Press or Floor Press 1000m Run or Row 20x Bench Press or Floor Press 2000m Run or Row 10x Bench Press or Floor Press

    09/16/2023
    WOD

  • WOD 9/16/23

    AMRAP 20 minutes: 6x Pull ups 12x Push Jerks 18x Air Squats 20(0)m Run or 300m Row

    09/15/2023
    WOD