WOD

Refer A Friend

Invite A Friend To Check Us Out!
3
Dec

Adderral

WOD:

[0:00 – 13:00
]

1 Mile Run

Max Clean and Jerks (135/95/65) with time remaining

[13:00 – 16:00]

Rest

[16:00 – 25:00]

800 Meter Run

Max Burpees with time remaining

[25:00 – 28:00]

Rest

[28:00 – 33:00]

400 Meter Run

Max Thrusters (95/65/55) with time remaining

* Score each round on their own

* Your final score for the workout is all 2 barbell reps and Burpees added together.

* We’ll rest 3 minutes between rounds and change out weights

2
Dec

Aftertaste

Strength:

Front Squat 6×2 at 85% of 1rm

WOD: 

15 MIN EMOM

15 Hang Squat Cleans (95/65/55)

15 Toes to Bar

1
Dec

The Fray

Strength:

Overhead Squat (build to heavy set of 3 in 15 mins)

WOD: For Time: 

100 Double Unders (or 200 singles)

30 Chest to Bar Pull-ups

30 Overhead Squats (115/85/65)

100 Double Unders (200 singles)

15 Chest to Bar Pull-ups

15 Overhead Squats (115/85/65)

100 Double Unders (200 singles)

10 Chest to Bar Pullups

10 Overhead Squats (115/85/65)

* 20 min time cap

30
Nov

JumpSuit

Skill:

Hand Stand Pushups (HSPU)

WOD: For time:

30-20-10:

Deadlifts (185/135/25)

Box Jumps (24″/20″)

Directly Into…

10-20-30:

Row Calories

5-10-15

HSPU

29
Nov

Rush Hour

Strength:
Power Snatch
8 MIN EMOM 2 reps every min on the min. add weight or stay the same
WOD:

On the 4:00 min x 5 Rounds:

20/17/14 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95/65)

*Record your times for each round, with your final score being the slowest of the 5 efforts.

26
Nov

Black Friday WOD

WOD:

For Time:

21 Front Squats (135/95/65)

42 Alternating Dumbbell Snatches (50/35/25)

50 Double Unders

15 Front Squats (135/95)

30 Alternating Dumbbell Snatches (50/35)

50 Double Unders

9 Front Squats (135/95)

18 Alternating Dumbbell Snatches (50/35)

50 Double Unders

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