30-20-10 fun

Posted: February 1, 2017 in Uncategorized

5k 2017

Posted: February 1, 2017 in Uncategorized

5k for time. Head down just work 

Thrusters and ctb…..

Posted: February 1, 2017 in Uncategorized

Ouch…. this one got spicy quick! Maintain good position on those thrusters it will help you hold onto the bar longer!

Apollo

Merry Christmas!

Posted: December 26, 2016 in Uncategorized

We ran through a different variation of the 12 days of Christmas this time….

“12 days of Xmas”

1 rope climb

2 thrusters 155/105

3 pull ups

4 power cleans 

5 burpees

6 1 arm kb snatch 70/53

7 dl 

8 lateral hops

9 try

10 push ups

11 squats 

12 jerks

Feeling good!

The D

Posted: November 15, 2016 in Uncategorized

4 rounds for time 

20 ohwl 45/25

10 plate burpees 

400m run w/plate 

120 du buy out

For diabetes awareness day! Gotta love this wod!

Apollo

Buy in, buy out 

Posted: October 26, 2016 in Uncategorized

For time 

50 sit up buy in then…

2 rounds 

20 push jerks 135/95

20 sdhp

50 sit up buy out 

Strength

4×4 push press @70-75%

Wod

10-1

Kb box step up 55/35

Burpee box jump 24/20

One person begins with the 10 step ups while holding two kettle bells then the other partner goes. After that partner one begins the 10 burpee box jumps while partner two rests then switches. Perform this in the same fashion until you each do 1 step up and 1 burpee! Fun times 😉