SWOD – BACK SQUAT – FIND YOUR 1 REP MAX WOD 4 ROUNDS 15 TOES 2 BAR 20 LUNGES W/PLATE 45/25 30 DOUBLE UNDERS

HAPPY NEW YEAR!!!! CLOSED

SWOD – FRONT SQUAT 3 X 5 WOD 21-15-9 GOLET SQUAT 55/35 PUSH PRESS 95/65 200 M RUN AFTER EACH ROUND

SWOD – DEADLIFT 3 X 5 WOD 3 ROUNDS 12 BOX JUMPS 24/20 12 PULL UPS 12 WALLBALLS 20/14 200 M RUN

SWOD – POWER CLEAN 3 X 5 WOD 15 MIN AMRAP 7 HANG CLEAN 95/65 25 AIR SQUATS

SWOD – OH SQUAT 3 X 5 WOD 800 M RUN 100 DOUBLE UNDERS 75 SIT UPS 50 KBS 55/35

MERRY CHRISTMAS! CLOSED

9 AM CLASS ONLY “12 DAYS OF CHRISTMAS” 100 M RUN 2 SDHP 75/55 3 BURPEES 4 POWER CLEANS 75/55 5 PULL UPS 6 FRONT SQUATS 75/55 7 TOES 2 BAR 8 BOX JUMPS 24/20 9 PUSH PRESS 75/55 10 DOUBLE UNDERS 11 PUSH UPS 12 OH LUNGES W/PLATE 45/25 *LIKE THE SONG. COMPLETE EACH […]

SWOD – BENCH PRESS – 3 X 10 WOD 10 MIN AMRAP 5 POWER CLEANS 115/75 5 HSPU

SWOD – BACK SQUAT – 3 X 10 WOD 5 ROUNDS 200 M RUN 10 TOES 2 BAR 10 PUSH PRESS 95/65 25 AIR SQUATS