Category Archives: WOD

Video of today’s class

WOW: Back Squat – W3 75% @ 5 85% @ 3 95% @ AMRAP WOD: 25-20-15-10 Dead lifts 70k/50k Box Jumps 24″/20″ Congrats to Gen on his 1st muscle-up (and succeeding on his very first attempt!)

WOW: Floor wipers (work up weight/reps) WOD: Row 500m THEN 4 rounds of: 10 Sqt 5 Pass Thrus 2 Wall climbs 15 Sit ups THEN ROW 500M

WOW: Dead lift (W3) 75% @ 5 – 85% @ 3 – 95% @ AMRAP WOD: Back Squat 21 (65% of 90) Row 420m Back Squat 15 Box jump 30 (24″/20″) Back Squat 9 American KBS (24k/16k) Bonus: Tabata KB … Continue reading →

I believe this is the first time we have done this WOD with Rx’d required weight. Ryan completed the entire WOD Rx along with 1 (required) muscle up at the end. Tonee managed the required weight throughout, but had some … Continue reading →

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