No Class Saturday @ 9:00am

Saturday's 9:00am Class has been cancelled.

120928 WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, (70,35)
22 Box jump, (24,20)
Run 400 meters
22 Burpees
22 Wall balls  (20,14)

More information about Army Captain Dan Whitten.

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120927 WOD

Max Height
Seated Box Jump

Rest 5 Minutes

"Be An Animal"
AMRAP (10min)
40 ft Bear Crawl
20 Mountain Climbers
40 ft Crab Walk
20 Flutterkicks

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120926 WOD

Split Jerk

10,3,3,3

Rest 5 Minutes

"GTO"
10-8-6-4-2
GTO (135)
Burpees

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120925 WOD

RDL
10,3,3,3

Rest 5 Minutes

Face It
3 Rds of

1 Minute per Station
HSP (On Box)
K to E
Jumping Lunges
Rest

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120924 WOD

OHS
10,3,3,3

Rest 5 Minutes

"Snatch Happy"
5 Rounds Of:
15 Pwr Snatches (95/65)
400m Run

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120921 WOD

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135,83)
7 Knees to elbows
7 Deadlifts, (245, 173)
7 Burpees
7 Swings (70, 50)
7 Pull-ups

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120920 WOD

Handstand Wall Climbs
5,5,5,5

Rest 5 Minutes

Cindy-ish
EMOM (10 min)
5 Pullups
10 Pushups
15 Squats
Max V Ups

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120919 WOD

Clean High Pulls
10,3,3,3

Rest 5 Minutes

Brusier
AMRAP (10min)
15 Lunges (45,25 Overhead)
15 Dips
15 Ring/Bar Rows

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120918 WOD

Push Jerk
10,3,3,3

Rest 5 Minutes

Diane
21-15-9
Deadlift (225,155)
HSP

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1120917 WOD

Power Snatch

10,3,2,1

Rest 5 Minutes

"Burpee Run"
3 Rounds Of:
400m Run
15 Burpees

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120914 WOD

"Seal Training"
5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps
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120913 WOD

120718 WOD

Muscle Ups
10,10,10

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

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120912 WOD

Lateral Jumps
10,2,2,2

Rest 5 Minutes

"Just What I Needed"

Round 1- (3 Min)
21 Press (95,65)
Max rep Burpees
Rest 2 Minutes


Round 2- (3 min)
21 SDHP(95,65)
Max rep Burpees
Rest 2 Minutes


Round 3- (3min)
21 Pwr Snatches (95,65)
Max rep Burpees
Rest 2 Minutes


Round 4- (3 min)
21 Thrusters (95,65)
Max rep Burpees
Rest 2 Minutes

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120911 WOD

Dips
EMOM (5min)

3 w/Weight

2 Body Weight
Rest 5 Minutes

Isabel
30 Snatches (135/95)

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120910 WOD

Back Squats
10,3,3,3

Rest 5 Minutes

Get Funky
21-15-9
OHS (95,65)
Wallballs

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120907 WOD

Abbate
Run 1 Mile
21 Clean & Jerk (155)
Run 800m
21 Clean&Jerk (155)
Run 1 Mile

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In memory of U.S. Marine Corps Sergeant Matthew T. Abbate

120906 WOD

Max Height

Box Jumps

Rest 5 Minutes

Mary
AMRAP (20min)
5   HSP
10 Pistols (each leg)
15 Pullups

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120905 WOD

Power Cleans/PVC Jumps
2,2,2,2

Rest 5 Minutes

Gas Attack
10 Rds Of:
30sec Gassers
30sec Rest

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120904 WOD

 Push Press

10,2,2,2

Rest 5 Minutes

CFG 11.1

AMRAP (10min)

30 Double Unders

15 Pwr Snatch (75,53)

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