Conditioning:

Complete as many rounds as possible in 7 mins of:

30 AbMat Sit-ups

20 Russian Kettlebell Swings

10 Ring Rows

Rest 3 min

Complete as many rounds as possible in 7 mins of:

20 Wall Balls

60 Double Unders

Rest 3 min:

Complete as many rounds as possible in 7 mins of:

Run, 200 m

15 Burpees

February 4, 2017

WOD for Saturday 2/4/2017

Conditioning: Complete as many rounds as possible in 7 mins of: 30 AbMat Sit-ups 20 Russian Kettlebell Swings 10 Ring Rows Rest 3 min Complete as […]
February 3, 2017

WOD for Friday 2/3/2017

Strength: Push Press 2-2-2-2   Conditioning: 3 rounds for time of: Run, 400 m 30 Thrusters, 45/35 lbs
February 2, 2017

WOD for Thursday 2/2/2017

Athletes competing on Friday. We highly advise you to come in and mobilize, stretch (romwod), or maybe a light row/bike/jog if you want to get your […]
February 1, 2017

WOD for 2/1/2017

Conditioning: Complete as many rounds as possible in 20 mins of: 50 Lunges 40 AbMat Sit-ups 30 Box Jumps 20 Handstand Push-ups 10 Strict Pull-ups