062013

WOD:
 3 RFT
20 SDHP 115#/95#
200 m hill run w/ 45#/25# plate


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061913

WOD:
 For time:
100 Wall Balls
100 DUs
100 Burpees


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061813

WOD:

4 RFT
400 m run
20 Box Jumps
20 DUs
20 ABmats


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061413

WOD:

4 X 400 m run
60 sec rest in between runs
3 X 200 m run
30 sec rest in between runs
or
4 X 250 m row
rest 60 sec between rows
3 X 125 m row 
rest 30 sec between rows


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061313

 CARLY & MILDY's GOING AWAY WOD!

Pick That Shit Up WOD:

*Partner WOD! Both partners will need a KB, and 1 WB to share*
For time:
200m Partner carry w/KB in hand
10 HSPU (1 does work the other is doing a hand stand hold)
20 KB Swings (1 does work the other hold WB over head)
30 Partner WB sit ups
40 SDHP w/KB (1 does work the other Front Squat hold with KB)
50 Russian Twists (1 does work the other holds a plank)
40 SDHP w/KB (1 does work the other Front Squat hold with KB)
30 Partner WB sit ups
20 KB swings(1 does work the other hold WB over head)
10 HSPU (1 does work the other is doing a hand stand hold)
200m Partner Carry w/KB in hand


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061213

WOD:

20 min AMRAP

10 Box Jumps
20 DUs (60 singles)
10 Cleans 115/95



"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

061113

WOD:

5 RFT
5 Deadlifts 225/185
400 m run 



"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-