WOD

WOD 7 . 16 . 18 If you need to scale Mary, you are better off doing Cindy. “Cindy” Complete as many rounds in 20... Read More

WOD 7 . 13 . 18 A. Squat Clean and Split Jerk 6 x 3 New set every 3 min B. ” Power Ball ”... Read More

WOD 7 . 12 . 18 ” Capital GO ” 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Snatch... Read More

A. CrossTown Beach Body 20 min AMRAP Run 400m Accumulate 30 seconds of L – HOLD from Hanging 10 Bench Press 155 / 95 B.... Read More

WOD 7 . 10 . 18 A. Build to a heavy 3 Rep Deadlift B. 10 – 8 – 6 – 4 – 2  Deadift... Read More

A. Back Squat Wave ( 5 – 3 – 1 ) 3 Rounds B. “London Fog” Buy In : 1000m Row then 3 rounds 30... Read More

WOD 7 . 6 . 18 A. Squat Snatch build slowly to a heavy 1 rep B. ” Pony Up ” AMRAP 12 3 Power... Read More

WOD 7 . 5 . 18 Regular Hours – time to work off the hot dogs and booze! A.  EMOM 10 ODD minute : practice... Read More

Class Schedule : 830 team wod , open gym till 1130 WOD 7 . 4 . 18 Gunny For time: 1-mile weighted run 50 push-ups... Read More

WOD 7 . 3 . 18 Regular Hours Tomorrow ! A.  2 Push Jerk + 1 Split Jerk x 5 sets B. ” Big Horn... Read More