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12-14-12

12-14-12 Funny Fran 21-15-9 Snatch-Grip Deadlift 135/105 Push Press 95/105 Do 1 box Push down and back on the turf with 90 lbs at the …

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12-13-12

12-13-12 SWOD: Front squat 5-5-5-5-5 record your 5 rm to use later ( more on this to come) RG competitors- use 50% of 1 rm …

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Let us know how we are doing.

We love feedback from members and drop ins. Let us know your thoughts about our facility so that we can continue to make it better! …

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12-12-12

12-12-12 SWOD: push press 2-2-2-2-2-2 WOD: 1 minute of jump rope (dubs or singles) 1 minute of KB swings 20 rounds total

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12-11-12

12-11-12 Swod: Clean 3-3-3-3-3 Wod: ” Chelsea ” Emom 5 pull ups 10 push ups 15 squats 20 minutes

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12-10-12

12-10-12 SWOD: Bench press 5 sets of max reps Weight- pro/amateur/beginner Male. -185/135/95 Female. -75/55/35 WOD: 80 dubs 40 front squats @95/65 60 dubs 20 …

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12-8-12

12-8-12 Teams of 2 Station 1 Row 21 calories 21 double unders Station 2 1 rope climb 21 box jumps 24/20 Station 3 21 hand …

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12-7-12

12-7-12 Complete these wods in any order. WOD 1: 25 burpees 25 crunches 25 mountain climbers For time WOD 2: 1/1 2/2 3/3 … Chest …

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12-6-12

12-7-12 SWOD: 15 minutes to establish a heavy or 1RM thruster WOD: 2 minutes of max effort thrusters @80% 10 minute armrap of: 30 Double …

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11-5-12

11-5-12 SWOD: Dead lift 5-5-5-5-5 add 5-10 lbs from last time WOD: 15 minute amrap of: 8 Ring dips (or 16 push ups) 10 Box …

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