WOD

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single

“Bumpy Cruise”25 Minute AMRAP: teams of 312/9 Calorie Row10 Toes to Bar50 Meter Farmers Carry (72’s/53’s)

“Plundering”For time:50 Double Unders40 Wall Balls (20/14)30 Box Jump Overs (24/20)20 Power Clean & Jerks (135/95)10 Burpee Pull-ups20 Power Clean & Jerks (135/95)30 Box Jump... Read More

Front SquatBuild to a heavy single Bench PressBuild to a heavy single Strict Pull-upsPerform 1 max set Recipe of the Week:Here is a breakfast of... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/85) (T1 95/65) (T2 75/55)31 Sit-ups 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)... Read More

“Ten Can”10, 1 Minute Clocks:15/12 Calorie Row (T1 12/10) (T2 10/8)Max Burpees1-Minute Rest Box Brief:We have a reduced schedule for Halloween. Our last class on... Read More

“Swing, Climb, Run”50 – 40 – 30 – 20 – 10Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)1 – 2 – 3 – 4 –... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Quote of the Week:“The only person you are destined to become is the person you decide to be.”Ralph... Read More

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Handstand Push-up Negatives (:2 down)Rest 90 Seconds-then-3 Sets:8-12 Deficit Push Ups (:2 down)10-12 Dumbbell... Read More