WOD for 9/11

The workout for 9/11 is…. The 9-11 WOD – 2001m row or run (must do the opposite at the end) – 11 box jumps (36in/24in) – 11 thrusters (125/85) (125 = deaths at The Pentagon) – 11 burpee to chest to bar pull ups – 11 power cleans (175/120) (175 – AA Flight #175, S … Continue reading “WOD for 9/11”


WOD for 9/10

The workout for 9/10 is… Strength: – 4×4 Overhead Squat (50% BW) – 3 Second Pause at bottom WOD: For time: – 50 Goblet Squats (53/35) – 50 Kettlebell Swings (53/35) – 100 Air Squats – 100 Double Unders (50 Unbroken x 2, if break, return to 0) – 1 Mile Run Tomorrow is 9/11. … Continue reading “WOD for 9/10”


WOD for 9/9

The workout for 9/9 is… WOD: AMRAP 8 minutes: – Row 250 Meters – 5 Handstand Push-Ups – 10 Thrusters (95/65) Rest 4 minutes AMRAP 8 minutes: – 40 Double-Unders – Hand-Release Push-Ups (20M/15W)  – 10 Pull-Ups Rest 4 minutes.  AMRAP 8 minutes: – 20 Box Jumps (24/20) – 15 Toes to Bar – Ring … Continue reading “WOD for 9/9”


Weekend Schedule

Saturday Schedule – 10am-11am Free Class – 11am – 1pm Open Gym Sunday Schedule – 10am-noon Open Gym Don’t forget the BBQ at Congress Park tomorrow at 1pm. Come mingle with your fellow warriors outside of the gym. https://www.facebook.com/events/163025767225916/


WOD for 9/6

The workout for 9/6 is…. Strength: 6 Rounds of Back Squat: Set 1 – x 3 Set 2 – x 2 Set 3 – x 1 Set 4 – x 3 Set 5 – x 2 Set 6 – x 1. Rest 3-4 minutes between sets (Weight for Set 1&4 (BW) Set 2&5 (+10%) Set … Continue reading “WOD for 9/6”


WOD for 9/5

The workout for 9/5 is… Strength: Deadlift – 4×6 @ 1.25% BW *Rest 20 seconds between rounds THEN – 1 Set of ME Push-Ups for Tempo.  1-0-1-0 (set is over if you break tempo) WOD: Kelly Five rounds for time: – Run 400 m – 30 Box jump (24) – 30 Wall ball (20) First … Continue reading “WOD for 9/5”


WOD for 9/4

The workout for 9/4 is… Strength: 5×5 Press – Start with 60% of BW and add 5# per round – Rest 1:30 Minutes between sets WOD: EMOM 10 minutes: – Odd Minutes – 5 Deadlift + 5 Power Clean (185/140) – Even Minutes – 5 Knees to Elbow + Ring Dips – (Men 10 Women … Continue reading “WOD for 9/4”


WOD for 9/3

Skill: 2 Total Tabatas – Plank Walks & Supermans (alternate movements) WOD: In teams of 4 Complete the following for time: – 300 Kettlebell Swings (53/35) – 260 Push Press (95/70 lbs) – 200 Pull-Ups – 160 Burpee Box Jump Overs (24/20) – 1600 Meter Medicine Ball Relay (20/14) – 1 Person working at a time … Continue reading “WOD for 9/3”


Weekend Schedule

Saturday (8/31) – 10-11am Free Class – 11am-1pm Open Gym – Will be running heats of Hotshots 19 WOD during open gym Sunday (9/1) – 10am-noon – Open Gym Monday (LABOR DAY 9/2) – 10am-noon – Open Gym


8-30-13

The workout for 8/30 is.. Strength: – 1 Rep Max Front Squat (20 Minutes) WOD: For Time: – Row 500m – 50 Pull ups – Row 500m – 50 Thrusters (45/35) – Row 500m – 50 Wall Balls (20/14) Weekend Update: Saturday – 10-11am Free Class – 11am-1pm – Open Gym – We will be … Continue reading “8-30-13”


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