WODs Archive

Monday, 13 July 2015 20:29

Tuesday, July 14

Written by
Strength Back Squat 6 x 5 @ 70%   Met-Con 15 Min Amrap 30 Sit Ups 20 Push Ups 2 Rope…
Sunday, 12 July 2015 20:32

Mon July 13, 2015

Written by
10 Rds (30min) Min 1- Row 150/125m Min 2- 5 Hang Power Cleans 185/125 Min 3- 10 Bar Facing Burpee…
Friday, 10 July 2015 21:22

Saturday, July 11

Written by
David and Goliath 75 Air Squats 400m Run 50 Sit Ups 200m run 25 Pull Ups 100m Run 10 Deadlift…
Thursday, 09 July 2015 20:02

Friday, July 10

Written by
“ Skills Test” 1. Max box jump 2. Max Broad Jump 3. 400m Run for time  4. Plank for Time (push up position)
Wednesday, 08 July 2015 23:52

Thur July 9, 2015

Written by
Strength Every :90 for 8 rds Front Squat 3 @ 78% MetCon Death by Thrusters (95/65) & Pull ups  15:00…
Monday, 06 July 2015 20:39

Tuesday, July 7

Written by
Strength/ Skill 5:00 EMOM 4 Strict Pull ups or 4 L or Weighted-Strict Pull ups   Met Con 50/40/30/20/10 Wall Balls  SDLHP…
Sunday, 05 July 2015 19:44

Monday, July 6

Written by
Every :90 for 8 rds Back Squat 3 @ 78%   Met Con: 100 Double Unders 50 Push Ups 100 Double Unders 30 Ring…
Thursday, 02 July 2015 20:26

Friday, July 3

Written by
Friday class schedule: 5am, 7am, 5:30pm No class on Saturday, July 4 “Holleyman” 30 rounds for time of: 5 Wall…
Thursday, 02 July 2015 20:26

Friday, July 3

Written by
Friday class schedule: 5am, 7am, 5:30pm No class on Saturday, July 4 “Holleyman” 30 rounds for time of: 5 Wall…
Thursday, 02 July 2015 20:26

Friday, July 3

Written by
  Friday class schedule: 5am, 7am, 5:30pm No class on Saturday, July 4 “Holleyman” 30 Rds for time of: 5…
Wednesday, 01 July 2015 19:44

Thursday, July 2

Written by
Strength: 15 min to work to a heavy split jerk then EMOM for 10 min: 3 Snatches 60-70%  Conditioning: 2x800m…
Monday, 29 June 2015 21:30

Tue June 30, 2015

Written by
Strength Every :90 for 8 rds Back Squat 3 @ 75% MetCon 5Rds 5- Box Jumps 30/24 5- Pwr Snatch…
Sunday, 28 June 2015 20:46

Mon June 29, 2015

Written by
Strength/ Skill 5:00 EMOM 4 Strict Pull ups or 4 L or Wghtd-Pull ups MetCon 12:00 AMRAP 5- HSPU 10-…
Friday, 26 June 2015 20:35

Sat June 27, 2015

Written by
(4/10/14) “Jack” 20 min AMRAP 10- Push Press (115/75#) 10- KBS (50/35#) 10- Box Jumps (24/20)
Page 10 of 31

Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class