Wednesday 4.19.17

Wednesday 4.19.17

Strength/Skill:  30 HSPUs for time, 5 min cap WOD: AMRAP Cash In: 2 mins max bike cals record score 10 min AMRAP 10 KB step-overs (70/50) 15 HSPUs 20 Abmat situps record score Cash Out: 2 mins max bike cals record score The News: Community Spotlight: Kyle McSpedon,...
Tues 2.21.17

Tues 2.21.17

Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O (135/95) 15 KB Goblet Squats (70/55) 10 HSPU 15 Pull Ups Every 3 minutes perform 15/12 calories on the bike 20 min cap There should be 2 heats...
Wed 12.14.16

Wed 12.14.16

Skill: 30 HSPU For Time Previous Times. Look up to see yours 12.23.14 1.20.15 3.26.15 11.10.15 WOD: For Time 100 Wall Balls 100 BJO (24/20) 8 Laps around lot 25 min cap Shout-outs: Jack C 1 year anniversary Box News and Events: December 16, 2016: Holiday Party 6pm-9pm...
Tues 11.10.15

Tues 11.10.15

This week every WOD will be a SPRINT. This means we really want you to work hard for a short period of time. It is important to scale appropriately so you can constantly move. Skill: HSPU Buy IN: 30 HSPU for Time *Record Time 5 Min Cap 3 Minute Rest WOD:  12 Min AMRAP...

WOD: “AMRAP” -Thurs 3.26.15

Skill:  30 HSPU For Time (old times 12.23 and 1.20)   WOD:  15 MIN AMRAP 10 S2O (115/65) 10 Deadlifts (115/65) 10 Box Jumps (20″) 10 Pull Ups (mod: jumping pull ups)   *We will perform 2 Heats. Heat 1 will judge Heat 2 and vice versa.    ...

WOD: “30-20-10 For Time” -Tues 1.20.15

For Time 30-20-10 HSPU Box Jumps (23″) Bentover Row (105/55)   *Record your time after your first 30 HSPU (last time you did 30 HSPU is Here) *Record your overall time 30 min cap *Challenge yourself to perform well executed HSPU        ...

WOD: “Gymnasty, 8 Rounds” -Tues 12.23.14

Skill:  30 HSPU for Time   WOD: 8 Rounds  3 Deadlifts (275/185) 2 Rope Climbs (mod: 3 rope climbs) 10 Plate Burpees 1 Min rest after each round    30 min cap *Recording your First round time, and final time Goal: Challenge yourself on the DL with heavier...