Run 5 laps
row 500 m
run 4 laps
row 400 m
run 3 laps
row 300 m
run 2 laps
row 200 m
2017 07 04
We are closed today, but don’t you FRET! We have a great at home WOD you can do with your closest friends and family…. They may not like you much after though 🙂
EMOM 20 MIN
ODD: 10 Burpees
EVEN: 30 Air Squats
2017 07 03
2017 07 02
“Cameron”
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps(24″/20″)
25 triple-unders
50 good mornings (45#/35#)
25 ring dips
50 knees-to-elbows
25 wall-ball “2-fer-1s” (20#/14#)
50 sit-ups
5 Rope Climbs
2017 06 30
2017 06 29
AMRAP 10 MIN
30 Snatches (75#/55#)
30 Snatches (135#/95#)
30 Snatches (165#/115#)
as many reps as possible (210#/145#)
2017 06 28
“Badger”
3 rounds for time of:
30 Squat Cleans (95#/65#)
30 pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
2017 06 27
2017 06 26
5 Rounds
AMRAP 3 MIN
10 Front Squats (185#/130#)
10 box jumps (36″/30″)
Max Burpees
Rest 3 minutes between rounds.
2017 06 24
2017 06 23