We have LOTs of outdoor workout space

WODs for Oct 8th-13th 2018

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
Post load and perhaps your new 1RM to the PR board/whiteboard
Most recent OHS day: June 20 2018 (3RM), March 8 2018 (3RM), and check the PR whiteboard for most recent 1RM

Monday 5pm Specialty Session-Gymnastics
Rope climbs, L Sits, and work for front levers

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
60 single legged squats, alternating
50 wall ball shots 20/14#
40 box jumps 24/20″
30 deadlifts 80/55 kg
20 power cleans
10 front squats
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
25 KB swings (24/18kg USA)
25 knees to elbows
10 cal bike sprint
Rest exactly one minute
Post time and scaling, Also post fastest and slowest bike time.

Wednesday’s 5pm Specialty Session-Olympic weightlifting
Barbell complex warm up variety pack
Snatch balance EMOM
Full clean and jerk EMOM

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Segmented Strength and Cardio Day!
10 minutes to hit 3RM of:
Weighted push ups 3-3-3-3-3
10 minutes to hit 3RM of:
Weighted pull ups 3-3-3-3-3
Post 3RM push and 3RM pull to chalkboard
3 rounds for time of:
500m row
21 burpees
400m run
Post time and scaling to chalkboard/journals.
Compare to May 13 2015
Watch this video and base your scaling off this concept with a 16 minute goal finish time

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
10 power snatch (40/25kg)
15 floor press (60/40#)
20 goblet squats (60/40#)
Post number of rounds with extra reps and loads used.

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD
“Divide and Conquer”

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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