Friday 04/01/16

4 minutes to perform each workout 800m Run Row, max calories 800m Run Thruster, max reps 95/65 800m Run Chest-to-bar Pull-up, max reps 800m run Overhead Squat, max reps 135/95 Rest 4 minutes between each

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Thursday 03/31/15

3 Rounds for time of: 30 Double unders 4 Shoulder Press 135/95 3 Rounds for time of: 30 Double unders 8 Push Press 135/95 3 Rounds for time of: 30 Double unders 12 Push Jerks 135/95 3 minute rest between workouts.

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Wednesday 03/30/16

For time: 1 round of: 30 hang power cleans 115/75 15 ring dips 3 rope climbs then, 2 rounds of: 20 hang power cleans 115/75 10 ring dips 2 rope climbs Then, 3 rounds of: 10 hang power cleans 115/75 5 ring dips 1 rope climb Wear pants and/or long socks if you plan to […]

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Tuesday 3/29/16

Complete as many rounds as possible in 20 minutes of: 200-meter farmers carry (2/1.5) 100-meter walking lunge

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Monday 3/28/16

“Helen” 3 rounds for time of: Run, 400 m 21 Kb Swings, 1.5/1 12 Pull-ups

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Saturday 03/26/16

Open workouts will start at 9am. Get there early enough to warm up. Bring some food to put on the grill and your favorite beverage for post wod mingling. Baggo champions will be crowned.  

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Friday 03/25/16

16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees (bar facing) Men use 95 Women use 65

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Thursday 3/24/16

   5 rounds of 40 seconds on 20 seconds off Push Jerk (135/95) Burpee Box Over (24/20) DL (225/155) Cal Row *Rotate stations during each rest period.

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Wednesday 3/23/16

10min AMRAP 3-6-9-12-15-18-21-etc Thrusters (95/65) 5-10-15-20-25-30-35-etc BJ (24/20) *You can thank Dylan “The Doughnut” Vangilder for the inspiration behind this WOD.

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