From the window to the wall
WOD 4 . 25 . 18 A. Push Jerk Practice 10 – 8 – 6 – 4 – 2 – 1 B. ” From the... Read More
The Captain
WOD 4 . 24. 18 ” The Captain ” 3 Rounds 20 Deadlifts 225 / 155 20 HSPU 20 Box Jumps 24 / 20
“Dr Downhill ”
wod 4-23-18 a. Ovhd squat 10-10-10-10 b. For time “ dr downhill “ 1000m run 50 wall balls 10 ring muscle ups scale : 10... Read More
Cleaning Cindy
WOD 4 . 20 . 18 A. Work up to a heavy power clean in 10 min B. AMRAP 13 Power Clean 1 , 2... Read More
Quarters
WOD 4 . 19 . 18 “Quarters” AMRAP 25 Run 250m Row 250m 25 situps 25 Double unders
Perfect 10
Remember to sign up for the Cops for Cancer – even if you are going to just judge or get a shirt , still sign... Read More
Snatch Party
Please sign up for our Cops for Cancer – even if you do not want to WORKOUT, so we can order the right number of... Read More
100m Sprints
Do not forget to sign up for the cops for cancer wod and also keep away from the sugar. This challenge is only a couple... Read More
Great Escape
WOD 4 . 13 . 18 A. 3 Hang power clean EMOM 10 min B. 14 AMRAP 4 Hang Cleans 135 / 85 7 Ring... Read More