workout of the day
08.29.2023
WOD
"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round
05.22.2023
WOD
"Lat Blast"
4 sets of
2:00 cardio choice
AMRAP 60 seconds*
8 jerks 135/95 115/75 95/65
4 strict pull ups
Rest 60 seconds
*pick up where you left off in the AMRAP each round*
05.16.2023
WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN 115/75
SC 75/55
05.08.2023
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105 135/95 115/75
10 alternating pistol squats or progressions
05.02.2023
WOD
"Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125 155/105 115/75
04.27.2023
WOD
#justabar
"99"
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
after completing 5 rounds finish off with 9 burpees to make 99 reps total
04.24.2023 Member of the Month
Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35 35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"