Entries by Billy

WOD – November 16, 2019

Today is bring a friend day at 8am and 930am! Work Out of the Day “Slay Ride” In teams of 2,  as many rounds as possible in 18 minutes of: 60 thrusters, 95/65lb (buy in) 2 x 40ft sled push, 245/165lb 4 handstand pushups 8 front rack walking lunges, 95/65lb *share the thrusters. Then one […]

WOD – November 14, 2019

Work Out of the Day “Triple Charge” For time: 30/24 calorie row 30 medball situps, 20/14lb 30/24 calorie bike 30 kb swings, 53/35lb Rest until 10 minutes then, 21-15-9 reps for time of: row for calories medball situps, 20/14lb Rest until 20 minutes, then 21-15-9 reps for time of: calorie bike kb swings, 53/35lb Post […]

WOD – November 13, 2019

Work Out of the Day Dumbbell Thrusters 5-5-5-5-5 then, “Arm & Hammer” 6 rounds for max reps in 2 minutes of: 40 double unders 10 toes to bar max reps X 2 minute rest X1 = left arm dumbbell overhead lunges, 50/35lb X2 = right arm dumbbell overhead lunges, 50/35lb X3 = left arm dumbbell […]

WOD – November 12, 2019

Work Out of the Day Power Snatch 1-1-1-1-1-1-1 then, “Workout 20.1” (Nutrition Challenge Re do) 10 rounds for time of: 8 ground to overhead, 95/65lb 10 bar facing burpees or  “2018 Regional Event 4” For time: 2 rounds of: 10 Snatches, 175/125lbs 12 Bar Facing Burpees — then — 2 rounds of: 10 Snatches, 115/75lbs […]

WOD – November 11, 2019

Happy Veteran’s Day!  Come celebrate and honor all of our veterans out there by completing Murph!  You are welcome to team up with a friend or do it solo.  All veterans can drop in for free amd our workout times are 8am, 930am, 11am, and 430pm!  Work Out of the Day “Murph” For time: 1 […]

WOD – November 8, 2019

Our final Friday Night Lights of the season is tonight!  Click here to choose a heat time!   Work Out of the Day “Workout 20.5” Rx For time, partitioned any way: 40 muscle-ups 80 calorie row 120 wallballs, 20/14lb, 10/9ft Scaled For time, partitioned any way: 40 chin-over-bar pull-ups 80 calorie row 120 wallballs, 14/10lb, 10/9ft […]

WOD – November 7, 2019

Work Out of the Day “Triple Mash” Tabata Mashup bike calories pushups 1 minute rest Tabata Mashup box jumps, 24/20″ situps 1 minute rest Tabata Mashup russian kb swings, 53/35lb air squats Post reps completed to beyond the whiteboard.  The 3 couplets can be completed in any order.