Thursday’s WOD: Strength: In 15 Minutes Work Up To a 1RM OH-Squat WOD:2 Rounds For Max Reps 1 Minute Sledge Hammer Tire Strikes1 Minute Hang Power Cleans 95/65#1 Minute Double Under1 Minute Burpee Pull Ups 1 Minute…

      Wednesday’s WOD: Skill:Turkish Get Ups WOD:3 Rounds For Time5 Front Squats 155/110#10 Pull Ups 5 Handstand Push Ups10 Burpees 200m Run E-WOD:Run:30 Mins For Max Distance Bike:10 Minutes For Max Distance Swim:20 Minutes For Max Distance *Go…

  Tuesday’s WOD: Skill: Lateral Stick Jumps 10,9,8,7,6,5,4,3,2,1Deadlifts 135/95#Chest Slap Push UpsBox Jumps 24/18″ E-WOD:Rest day, all sports.

Monday’s WOD: Strength:In 15 Minutes Work Up to 1RM Hang Power Clean WOD:“Fran”21-15-9Thrusters 95/65#Pull Ups *6 Minute Time Cap E-WOD:Run: 400m Time Trial, rest 5:00, then perform 4 x 400m @ 75% of Time Trial pace with 1:00 rest between…

Sunday’s WOD: Today will be different than usual Sundays. Coach Russell is organizing an obstacle course! If you want to participate, he will be at the gym at noon! If not, choose one of the events from the E-WOD, and…

Saturday’s WOD: For Time 30 Front Squats Then 4 Rounds 100m Run 90/50# 50 Double Unders 10 Pull Ups Then 30 Shoulder to OH 135/95# *30 Min Cap E-WOD Run: 200m, Rest 4 Mins, 400m, Rest 3 Mins, 600m, Rest…

Friday’s WOD: Skill: Muscle Ups WOD:3 Rounds For Time200m Run 10 Toes To Bar15 Deadlifts 225/155#20 Lateral Burpees E-WOD: Run: 6x400m Run. Rest 2 Mins in between. Deviate no more than 2-3 seconds per split. Bike: 10×1/4 mile on 1:00.…

Thursday’s WODStrength: In 15 Minutes, work up to a 1RM Thruster. WOD:10 Min AMRAP50m Run 9 Snatch Pulls 135/95#6 Power Snatch 135/95#3 Squat Snatch 135/95# E-WOD:Rest day for all sports

Wednesday’s WOD: “Helen”3 Rounds For Time400m Run 21 KB Swings 55/35#12 Pull Ups E-WOD:Run: 3x400m Rest 3 Minutes, keep splits within 2-3 seconds. Then Run 3x800m keep splits within 3-5 seconds. Bike:3x5k Rest 5 Mins between splits. Swim:6x200m keeping splits…

Tuesday’s WOD: Skill: Ring Dips WOD: 2 Rounds For Max Reps 2 Min Tire Strikes With Sledge Hammer 16/10# 2 Min Double Unders 2 Min Burpee Over Box Jumps 24/18″ 2 Min Pull Ups 2 Min Rest E-WOD: Run: 6:00…