Entries by Billy

WOD – July 17, 2018

Work Out of the Day Rope Climb Practice then, Handstand Pushup Practice then, 5 rounds for time of: 20/16 calorie row 10 strict handstand pushups 5 power cleans, 185/125lb 1 legless rope climb 1 rope climb Post loads and time to beyond the whiteboard.  Compare times to Jan 26, 2016.  

WOD – July 16, 2018

Work Out of the Day Snatch 1-1-1-1-1-1-1 then, “Down & Dirty” For time: 5 rounds of – -5 snatch, 115/75lb -5 lateral burpees 4 rounds of – -7 power snatch, 115/75lb -7 lateral bar burpees 3 rounds of – -10 overhead squats, 115/75lb -10 lateral bar burpees Post loads and time to beyond the whiteboard.

WOD – July 12, 2018

Work Out of the Day 75/60 calorie bike for time or  800m run for time then, 5 rounds for time of: 100ft shuttle sprint (4 x 25ft) 10 left arm db snatch, 50/35lb 50ft broad jump (2 x 25ft) 10 right arm db snatch, 50/35lb Post times to beyond the whiteboard.

WOD – July 11th, 2018

Work Out of the Day Pause Front Squat 3-3-3-3-3 then, For time: 20 lateral bar burpees 10 front squats, 205/135lb 20 bar muscle ups 10 front squats, 205/135lb 20 lateral bar burpee Post loads and time to beyond the whiteboard.

WOD – July 10, 2018

Work Out of the Day “Bruce Lee” As many reps as possible in 20 minutes of: 100 double unders 50 situps + 50 handstand pushups 100 double unders 50 situps + 50 ring dips 100 double unders 50 situps + 50 pushups 100 double unders 50 situps + 200′ handstand walk *the situps may be […]

WOD – July 6, 2018

Work Out of the Day 2 minute situp test then, For time: 10 overhead squats 25 situps 50 double unders 8 overhead squats 20 situps 40 double unders 6 overhead squats 15 situps 30 double unders 4 overhead squats 10 situps 20 double unders 2 overhead squats 5 situps 10 double unders *RX Weight = […]

WOD – July 4th, 2018

Our only WOD times today are 8am, 930am, and noon!  Come down and celebrate our Independence Day by honoring a real American hero! Today’s workout may be completed in teams of 2! Work Out of the Day                                     […]