Category: WOD

Monday July 4th 8:30 & 9:30am WODs only **babysitting available at both times WOD Partner Up or Complete Solo “Coffey” For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# […]

Announcement Monday July 4th 8:30 & 9:30am WODs only Max Effort Upper WOD “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) “Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“ $ Out 30-20-10 Assault Bike for Cals Unbroken Bench Press  

Announcement Monday July 4th 8:30 & 9:30am WODs only Dynamic Effort Lower Strength Deadlift (15min EMOM, build to a moderate weight) Minutes 1-5: 7 Deadlifts Minutes 6-10:  5 Deadlifts Minutes 11-15:  3 Deadlifts WOD “Great White Glide” 12-9-6-3 Burpee Box Jumps (24,20,20,16) Squat Cleans (135,95,115,75) $ Out 100 Heavy Banded Standing Ab Crunches  

Dynamic Effort Upper Strength Shoulder Press (10×2 @ 70%, EMOM 35sec.) Strength Bent Over Row (10×2 @ 70% shoulder press, EMOM 35sec.) WOD “$ Out Connie” On the Minute for 24min Minute 1 – 12/10 Calorie Bike Minute 2 – 15 AbMat Sit-Ups Minute 3 – 40 Dubs (x2) Minute 4 – 15 KB Swings […]

Max Effort Lower Strength Back Squat (In 6min build to a heavy 1×2, from the rack) –At 6min begin the WOD– WOD “Mako” 18min Time Cap: 50-40-30-20-10 Cal Row 25-20-15-10-5 DB Lunges (L+R=2) **DBs in each hand (45,35,35,25) **Add 1 sec of every remaining rep $ Out 30 Cals Assault Bike **EMOM 3 Burpees

Monster Mash! WOD #1 “2016 Granite Games WOD #3” 12min. AMRAP 12 C2B 8 Deadlifts (245,165,225,155,185,125) 12 HSPU 8 Deadlifts ** Rx+, Rx, Scaled WOD#2 “2016 Granite Games WOD #4” For time: 5–10–15–20–15–10–5 Overhead Squats (115,75,95,65,75,55) Toes-to-bar **Rx+, Rx, Scaled $ Out 4 Rounds: Max Time Hollow Rock Static Hold  

WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 $ Out Have a […]

Max Effort Lower WOD “The Situation” 5 Rounds 200m Run Forward 200m Run Backwards 15 T2B 5 Front Squats  (@ 75% from the rack) $ Out 4min Tabata MB Russian Twist  

Dynamic Effort Upper Strength Shoulder Press (10×3 @ 65%) **EMOM 35sec. Strength Bent Over Row (10×3 @ 65% Shoulder Press) **EMOM 35sec. WOD “Burner V3” 3x3min Rounds In 3min Complete 800/700m Cycle In 3min Complete 500/450m Row In 3min Complete 400m Run **Score your slowest time on each movement $ Out 1600m row and run […]