Call Us: (805) 910-5025

WOD

4
Jul

Long Haul

Schedule for the week :

monday – regular schedule

tuesday – regular schedule

wednesday 530 am , 830 am and noon only No Evening classes

thursday ( 4th of July ) 830 and 10 am classes only

Friday : 830 and 10 am only

Long Haul

With a partner complete

2000m row

150 wallballs

10 rope climbs

1 mile run with a ball.

3
Jul

Hot Shots 19

WOD July 4th 2019

Schedule for the week :

monday – regular schedule

tuesday – regular schedule

wednesday 530 am , 830 am and noon only No Evening classes

thursday ( 4th of July ) 830 and 10 am classes only

Friday : 830 and 10 am only

” Hot Shots 19 “

We will do this as a team wod today in teams of 2

Hotshots 19

Six rounds for time of:
30 Squats
135/ 95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

2
Jul

Team Jack

Schedule for the week :

monday – regular schedule

tuesday – regular schedule

wednesday 530 am , 830 am and noon only No Evening classes

thursday ( 4th of July ) 830 and 10 am classes only

Friday : 830 and 10 am only

” Team JAck ”

AMRAP 20

rotate full rounds with a friend

10 push press 115 / 75

10 kbs 53 / 35

10 box jumps 24 / 20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

1
Jul

Itallion Stallion

Schedule for the week :

monday – regular schedule

tuesday – regular schedule

wednesday 530 am , 830 am and noon only No Evening classes

thursday ( 4th of July ) 830 and 10 am classes only

Friday : 830 and 10 am only

” Mighty Stallion “

5 Rounds

3 power snatch 135 / 95

15 wall balls

3 power snatch 135 / 95

15 toes to bar

30
Jun

Knock Out

WOD 7 . 1 . 19

Schedule for the week :

monday – regular schedule

tuesday – regular schedule

wednesday 530 am , 830 am and noon only No Evening classes

thursday ( 4th of July ) 830 and 10 am classes only

Friday : 830 and 10 am only

” Knock out ”

10 min AMRAP

3 – 3 – 3 – 6 – 6 – 6 – 9 – 9 – 9 – 12 – 12 -12 – 15 – etc

Deadlift 225 / 155

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – 33 – etc

Push ups

B.

Cash out

3 rounds

L sit 30 seconds , rest 30 seconds

1 minute hollow rock

1 minute plank

rest 1 minute between rounds