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 1/24/23

    Tabata: Hollow Rocks Sit Ups KBS (53/35) Russian Twist (25/15) Row or Spin

    01/23/2023
    WOD

  • WOD 1/23/23

    AMRAP 3 mins: 200m Run/300m Row 21x OHS (75/55) Max Double Unders Rest 2 minutes AMRAP 3 mins: 200m Run/300m Row 18x OHS Max Double Unders Rest 2 minutes AMRAP 3 mins:…

    01/22/2023
    WOD

  • WOD 1/22/23

    10,9,8…1 Handstand Push Ups After Evens:  200m Run or 300m Row After Odds:  15x Hollow Rocks

    01/21/2023
    WOD

  • 1/21/23

    AMRAP 10 minutes: 5x Medball Clean (20/14) 3x Pull ups 1x Deadlift (185/135) —– Rest 3 Minutes —– AMRAP 10 minutes: 5x Medball Clean 3x Pull ups 1x Deadlift

    01/20/2023
    WOD

  • WOD 1/20/23

    Friday Fitness “Fun”

    01/19/2023
    WOD

  • WOD 1/19/23

    20x Power Snatch (105/75) 30x Box Jumps (24/20) 20x Squat Snatch 30x Box Jumps 20x Power Snatch

    01/18/2023
    WOD

  • WOD 1/18/23

    3 Rounds- 3x Muscle Up 30′ Handstand Walk 800m Run or 1K Row

    01/17/2023
    WOD