Category: WOD

  • 170529 Monday

    Memorial Day Schedule – 9am only Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Can be completed individually or in teams of 2 or 3 If you have body armor and want to wear it, do it! 60 minute time cap

  • 170526 Friday

    Memorial Day Schedule: 9am only Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two! Thruster 3-2-1-1-1-1-1 AMRAP 8 10 overhead reverse step lunge (95/65) 20 abmat sit ups Refinery Before Class Muscle Snatch – Heavy Single After Class Jefferson Curl – […]

  • 1705125 Thursday

    Memorial Day Schedule: 9am only Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two! Movement & Mobility with Ray

  • 170524 Wednesday

    Memorial Day Schedule: 9am only Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two! Front Squat 3-2-1-1-1-1-1 For time: 12 push jerk 135/95 12 toes to bar 30 double unders 9 push jerk 135/95 9 toes to bar 30 double unders […]

  • 170523 Tuesday

    Memorial Day Schedule: 9am only Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two! Shoulder Press 3-2-1-1-1-1-1 The Open 12.1 as many burpees as possible in 7 minutes* *Set up a target at least 6” over head. Full range of motion […]

  • 170522 Monday

    Memorial Day Schedule (NEXT Monday): 9am only Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two! Back Squat 3-2-1-1-1-1-1 With a partner 100 pull ups 100 hang power cleans 135/95 400m medicine ball carry one partner works at a time. break […]

  • 170519 Friday

    Deadlift 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple AMRAP 8 10 handstand push ups 20s deadlift hold 30 double unders Refinery Before Class Box Jump 6 sets of 5 as high as possible After Class GHD Sit Up 30-50 reps

  • 170518 Thursday

    Movement & Mobility with Ray and yes… there will be a cardio component at the end. 🙂

  • 170517 Wednesday

    Overhead Squat 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple Ray’s Seven Seventies 70 pull ups 70 burpees 70 sit ups 70 squats 70 pushups 70 lunges 70 squats *Make sure to thank Rick for this goodness.  

  • 170516 Tuesday

    Shoulder Press 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple Tabata 8 hang power clean 115/75 push jerk 115/75 Refinery Before Class Muscle Clean – Heavy Single After Class 5 x 30s toes and nose to the wall handstand hold