Friday 7/29/2022
Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean... Read More
Saturday 6/5/2021
Warm-Up 100 Meter Run3 Inchworms10 Air Squats WOD 7 Minute AMRAP: 7 Pull-Ups7 Burpees Rest 3 Minutes Med Ball Hill Run 20/14 Score = Rounds... Read More
Wednesday 5/5/2021
Warm-Up 3 Sets: 100 Meter Jog6 Dynamic Scorpions10 Pineapple Pickers6 Dynamic Pigeon WOD 20 Minute AMRAP: 800 Meter Run (20 reps)25/20 Hand Release Push-Ups20 Alternating... Read More
Friday 4/23/2021
Warm-Up 3 Sets: 5 Cal Row6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge WOD 20 Minute AMRAP: 7 Deadlift 225/15514 Calorie Row7 Defecit Push-ups... Read More
Saturday 8/8/2020
Warm-Up Tabatta Row WOD Open workout “19.1” 15 Minute AMRAP: 19 Wall Balls 20/1419 Calorie Row
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Wednesday 5/29/2019
Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below... Read More
Sunday 2/10/2019
We’ll have classes at 10&11 am Sunday to make up for Saturday’s snow day! WOD Teams of two, complete 5 rounds for time: 50 Calorie... Read More
Saturday 3/3/2018
WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score =... Read More