Monthly Archives: April 2015

4/29/2015 

Warm up – see board 6 rounds for time 15 deadlifts 155/105# 10 Front Squats 155/105# 5 bar facing burpees Elements WOD  3 rounds for reps 1 minute – ME Calorie Row 1 minute rest 1 minute – SDHP 1 … Continue reading

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4/28/2015 

Warmup – 5 minutes 1st 30 seconds – 6 thrusters 2nd 30 seconds – 6-12 push-ups 12 Minute AMRAP  200 M WB run 20/14# ME pullups with WB  between legs 20/14# *Score is the total number of pullups Elements WOD  … Continue reading

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4/27/2015

6x clean complex Power Clean + Hang PC + Clean, Work to heavy For time 500 Double Unders (2000 singles) Every time reps are broken perform 5 squats Elements WOD  12 minute AMRAP  7 power cleans 15 KB swings 30 … Continue reading

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4/24/2015

For time 50 wallballs 20/14# @ 10/9′ 50 OH squats 145/100# 50 wallballs 20/14# @ 10/9′ * 15 box jump penalty if the wallball or barbell is put down

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Summer Youth Programs

Summer break is just around the corner! Sign up for our Youth Summer Program will begin on Monday, April 27th. First session starts June 1-26. All classes will run for approximately 30 minutes except the Teens which is 45 minutes. … Continue reading

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4/23/2015

Warmup – tabata, 4 rounds – ring dip holds – handstand hold – plank hold 15 Minute AMRAP  50 Double unders 10 ring dips 5 burpees Elements WOD  12 minute AFAP 3 hang cleans 6 box jumps 9 sit-ups * … Continue reading

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4/22/2015 WOD

Warmup- see board “Helen” 3 rounds for time 400 M run 21 KB swings 55/35# 12 pullups Elements WOD  12 minute AMRAP  200 M Run 12 Deadlifts 6 front squats

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