4/1/2020

@home WOD with no equipment 2 rounds 800m run 50 Burpees @home WOD with equipment: “Dirty 30” 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 KBS (53/35) 30 Front Squats (115/75) 30 TTB 30 Push Press (115/75) 30 Deadlifts (115/75) 30 WB (20/14) 30 Burpees 100 Double-Unders

3/31/2020

@home Wod with no equipment 4 rounds 20 Jump lunges 20 Tuck jumps 20 Dips @home Wod with equipment Strength 3×3 Touch and go power snatch @75% Conditioning 35-25-15 Ground to overhead 75/55 Jumping lunges Push ups  

3/30/2020

@home WOD that requires no equipment 21-15-9-15-21 Push ups V-ups @home WOD if you have equipment Strength Work up to a heavy 3 back squat Conditioning 21-18-15-12-9-6-3 Wall Balls 20/14 (can sub x2 air squats) Toes to bar (can sub for sit ups/v ups) Box Jump Overs 24/20 (can sub for tuck jumps)

3/27/2020

@home Wod with no equip is: Death by 10m shuttle runs *see video in FB group* If you have equipment: 15 min AMRAP 200m (1:00) run 10 Deadlifts 225/155 15 Sit ups

3/26/2020

1-10 and then back down to 1 reps of Push ups Sit ups Squats If you have equipment @home: Strength 1 Power snatch EMOM x 10, building Conditioning 12 min AMRAP 10 Power snatch 95/65 20 Air Squats 30 Double Unders

3/25/2020

@ home WOD is.. 150 Burpees for time See FB VIDEO fro scaling and demos If you have equipment @home, todays WOD is 13.1 17 min AMRAP 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many […]

3/24/2020

200m-300m Bear Crawl Every break perform 10 air squats until meters are completed *check out FB group video for demos and ways to measure the distances!

3/23/2020

10x100m sprint or 8x200m run or 6x600m run or 3x800m run or 5k run Check FB page for video demo/notes on this @home WOD!

3/20/2020

6 rounds :30 Wall sit :20 R elbow plank :20 L elbow plank *Workout demo video on FB page!

3/19/2020

The gym will be closed until 4/1 as of now, we will be posting daily at home WODs for us all to do and stay strong as a community! See daily videos for these WODs in our FB group! 10 rounds of: 25 Jumping Jacks 7 tempo push ups (3-7 second descend to the floor) […]

3/18/2020

Weightvest Wednesday Chipper *Check out our @home verso of todays WOD on our FB page!* 100-75-50-25 Air Squats 40-30-20-10 Pull ups 20-15-10-5 Burpees RX= 20/14lb weight vest Cap: 25