WODs for time 29 Jan 2019 1-30-2019 WOD 5 Rds 6 Ring Dips 9 SDHP 95/65# 12 Box Jumps 24/20# 200m Sprint Corey
WODs for time 01 Jan 2019 1-2-2019 WOD 3 Rds 800m Run 12 Pull Ups 9 Thrusters 95/65# 6 Ring Dips Corey
AMRAPs 18 Dec 2018 12-19-2018 WOD Skill Work for 10 min: Ring Dips Kipping – either Butterfly or Standard Then: AMRAP in 20: 5 Ring Dips 10 Pull Ups 15 Box Jumps 24/20″ 30 Double Unders Corey
Holiday WODs 09 Dec 2018 12-10-2018 WOD Please Note: Effective 12-14-2018 the Friday 5:30p Class is Cancelled 8 Nights of Hanukkah 8 Rds 1 Power Clean 135/95# 2 Strict Pull Ups 3 Ring Dips 4 Box Jumps… Corey
AMRAPs 04 Dec 2018 12-5-2018 WOD Friday, December 6 is BRING A FRIEND FRIDAY!!! December 8, 2018 Fran Competition during the 8:30a class Holiday Party – 6:00p . Please sign up if you haven’t already Corey
WODs for time 13 Nov 2018 11-14-2018 WOD Drill the Skill/6 minutes: Butterfly Pull Ups Jump & Negatives for those who don’t have kipping pull ups 4 Rds 12 Pull Ups 6 Push Jerk 115/75# 12 Back Squats… Corey
AMRAPs 30 Oct 2018 10-31-2018 WOD Buy In: 20 Cal Row AMRAP in 20: 6 Ring Dips 12 Hollow Rocks 24 DB Walking Lunges 35/25# 48 Double Unders Corey
EMOM WODS 10 Oct 2018 10-11-2018 WOD EMOM for 15 3 Muscle Ups (3 Pull Ups/3 Ring Dips 5 Deadlifts 255/175# Corey
Running Clock WODs 21 Sep 2018 9-22-2018 WOD 10,9,8,7,6,5,4,3,2,1 Ring Dips Row for Cal Wall Balls Ring Rows Double Unders Buy Out: 1 mile Run Corey
