WOD FOR DECEMBER 11, 2018

Hey everyone. Just a reminder to order your winter apparel by TODAY, so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 3 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

3 sets:

10 Strict pull ups

10 Up right rows (right)

10 Up right rows (left)

20 GHD sit ups

B)

“Stormbreaker”

For time:

50 Cal bike

50 Wall balls (20/14)

100 Double unders OR 100 singles on each leg OR scale down the number of doubles

50 Dead lifts (185/135)

800m run

OVERFLOW:

3 Rounds for time:

50 Air squats

20 Burpees

rest 5 minutes then,

5 Rounds for time:

7 TTB

1 Rope climb


WOD FOR DECEMBER 11, 2018

Hey everyone. Just a reminder to order your winter apparel by Tomorrow so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 2 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

15 Minutes to build to a 1RM hang squat clean *these must be cleans to the knee (not high hang)

B)

For time:

60 Push ups *YOU MUST PAUSE FOR 1 FULL SECOND AT THE TOP OF EVERY REP

10 Hang squat cleans @ 80% *these must be cleans to the knee (not high hang)

60 Dips

OVERFLOW:

15-14-13-12-11-10-9-8-7-6 of:

Cal ski erg

8 GHD sit ups

WOD FOR DECEMBER 10, 2018

Hey everyone just a reminder to order you winter apparel by this Tuesday so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 1 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

For Time:

30 Burpees over bar

500m row

15 Power Snatches (115/75)

750m row

15 Power Snatches

500m row

30 Burpees over bar

WOD FOR DECEMBER 6, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 4 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

21-15-9

Thruster (95/65) *1 sec pause at the top of each rep

Bar facing burpees

Option 2: (tails)

21-15-9

Overhead squat (95/65) *1 sec pause at the top of each rep

Bar facing burpees

WOD FOR DECEMBER 5, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 3 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

100 Double unders (50 single leg reps on each leg)

4 Rounds for time:

15 Dips

15 Wall balls (30/20)

Then finish with,

100 Double unders

Option 2: (tails)

In 15 minutes:

21-15-9

Dead lifts (245/175)

Box jumps (30/24)

*in the remaining time complete as many toes to bar as possible.

OVERFLOW:

4 sets for times of:

1000m row

20 C2B pull ups

30 Wall Ball Shots (30/20)

40 Russian KB Swings (70/55)

Rest exactly 4 minutes

WOD FOR DECEMBER 4, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 2 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

4 Rounds for time of:

10 Thrusters (115/75) *1 sec pause at the top of each rep

20 Pull ups

400m run

Option 2: (tails)

18 Minute AMRAP:

25/18 Cal bike

10 Clean and jerks (135/95) *1 sec pause at the top of each rep

20 Push ups

OVERFLOW:

Every 8 minutes, for 24 minutes (3 sets) of:

500m row

25/20 Strict HSPU

400m run

*If you cannot finish the set within 6 minutes, reduce the number of reps.

WOD FOR December 3, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 1 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

50-40-30-20-10

Burpee

Calorie row

Option 2: (tails)

For time:

50-40-30-20-10

Burpee

Calorie bike

OVERFLOW:

3 Rounds for time:

20 Overhead Walking Lunges (95/65)

15 Pull-Ups

WOD FOR NOVEMBER 30, 2018

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 5 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

3 sets: (60 sec rest btw sets)

40 DB walking lunges (DB in each hand)

B)

12 Minute AMRAP:

1 Dead lift (315/225)

3 Burpees over bar

5 Strict chin ups

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 4 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

“Ouch”

3 Rounds for time:

30 Thrusters (95/65)

30 Cal row

30 Box jumps (24/20)

WOD FOR NOVEMBER 28, 2018

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 3 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

Death by 25ft shuttle sprint

With a continuously running clock do one 25ft shuttle sprint the first minute, two 25ft shuttle sprints the second minute, three 25ft shuttle sprints the third minute… continuing as long as you are able.

WOD FOR NOVEMBER 27, 2018

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 2 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

Complete 4 rounds within 30 minutes

15/8 Cal bike

15 GHD sit ups

7 OHS (135/95)

*you have the option of going FAST and taking longer rest OR going a bit slower and taking less rest btw rounds.

*Enjoy!

WOD FOR NOVEMBER 22, 2018

Today’s schedule:

7:30am and 8:30am classes ONLY. Do your best to sneak out and make it…you wont want to miss it!

Also, please remember to sign up and pay for the holiday party so we can get an accurate head count.

Today is day 4 week 1 of our 6 week wall ball challenge

25 Unbroken wall balls

A)

You’ll have to come in to find out…but drink some water once you get this email.

(don’t worry…we are not running)


WOD FOR NOVEMBER 21, 2018

Thanksgiving schedule:

7:30am and 8:30am classes ONLY. Do your best to sneak out and make it…you wont want to miss it!

Also, please remember to sign up and pay for the holiday party so we can get an accurate head count.

Today is day 3 week 1 of our 6 week wall ball challenge

25 Unbroken wall balls


A)

3 sets: (90sec rest btw sets)

10 Single leg dead lifts (10 each leg) *leg on bench

20 Alt back rack in place reverse lunges (heavy)

B)

3 Rounds for time: (12 minute cap)

30 KB swings (55/35)

20 Pull ups

10 Thrusters (115/75)

WOD FOR NOVEMBER 16, 2018

TONIGHT is movie night! If you are free, come by at 7:30pm.

Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.

A)

3 rounds:

10 Single arm KB thrusters (5 ea. side)

10 Single arm deadlift (5 ea. side)

10 sec supinated girp hang

16 Single arm walking lunges w/ DBs

10 Perfect push ups w/ one second pause at the top of each rep

B)

“Death by 25ft shuttle sprint”

With a continuously running clock do one 25ft shuttle sprint (one way) the first minute, two 25ft shuttle sprints (there and back) the second minute, three 25ft shuttle sprints the third minute… continuing as long as you are able.