• WOD Tuesday 10/31/17

    METCON: “Pumpkin(Kettle Bell) WOD” For Time -31 (Spooky) Kettle Bell Swings -31 (Shocking) KB Sumo Deadlift High-pulls -31 (Frightful) KB Goblet Squats -31 (Scary) Alternating One-arm KB Snatches -31 (Bizarre) Burpees over the KB -31 (Petrifying) Alternating One-arm KB Push Press -31 (Screaming) KB Weighted Sit-ups -31 (Creepy) KB Jump Overs -31 (Horrifying) KB Lunges

  • WOD Monday 10/30/17

    Attention Athletes*** -This is a scheduled deload week! Strength: EMOM 10 Every 2:30 minutes for 10 minutes: -Deadlifts 4×3 @40% Every 2:30 minutes for 10 minutes: -Back Squat 4×5 @40% METCON: Tabata (8 rounds :20 Work/:10 rest) Tabata -Thrusters (45/35) *Rest 2 minutes Tabata -Double-unders

  • WOD Friday 10/27/17

    Strength: Clean & Jerks 6×1 @80% METCON: 8 minute AMRAP -15 S2OH (95/65) -12 Front Rack Lunges (95/65) (6r/6l) -9 Hand Release Push-ups