Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD Partners Each Complete 200m Run Max Pullups 300m Run Max Pullups 400m Run Max Pullups 600m Run Max Pullups 800m Run Max Pullups *1 athlete works at a time and both athletes complete all the work. While Partner A runs and does pull-ups,[…]
Read More »Strength OHS 1-1-1-1-1 Build to 1RM WOD “Scooby Doo” 21-15-9 Power Snatch (95, 65) Pushups K2E
Read More »Endurance EMOTM 5 Min. Do 100m Sprint WOD 4RFT 5 Squat Cleans (155, 115) 2 Rope Climbs 300m Run
Read More »“KWAY Good Bye” Teams of 5 5000m Row 100 Pullups 2 Partner Carries (150m) 100 Situps 200m Sprint w/ Med Ball (20) 100 KBS (53, 35) 30 Wall Walks 800m Run relay style 300 DUs 200m Team Backward Run 100 Burpee Box Jumps (20)
Read More »Announcements Please join us tonight, Friday March 29 after the 6:00pm class for a going away party for Kevin Whalen. Stop in for a few drinks! Endurance 1000m Row for time WOD 4RFT 400m Run 21 Box Jumps (24, 20) 10 Hip Extensions
Read More »WOD “Open 13.4” AMRAP 7 3 Clean & Jerk (135, 95) 3 T2b 6 C&J 6 T2B 9 C&J 9 T2B ………. Continue up ladder for 7 minutes.
Read More »Strength EMOTM 10 Mins. Do 5 Hang Power Clean & Jerks 50-60% 1RM WOD 3 Rounds, each for time 25 KBS (53, 44) 20 Burpees 50 DUs Rest 2 minutes
Read More »Strength Squat Snatch 3-3-3-3-3 WOD 12-9-6-3 Thrusters (95, 65) C2B Pullups 200m Run
Read More »Strength Bench Press 1-1-1-1-1 Build to 1RM WOD “Tom Cat” 15-12-9 Power Cleans (135, 95) HSPUs Hand Release Pushups
Read More »Team Fight Gone Bad 5RFT 1 minute each of: Wall balls (20, 14) SDHP (75, 55) Box Jumps (20, 20) Push Press (75, 55) Row for Calorie Rest 1 Minute
Read More »