July 4, 2020

WOD:“1776”For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)*As a team, complete a total of 1776 reps involving all exercises in any order

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June 5, 2020

WOD:“811 Boyd”For TimeLateral Shuffle BurpeesKBSBodyweight Lungester (Rev Lunge+Rev Lunge+Air Squat)Sit-UpsShoulder Taps (1,1,2,2)Ballistic Row (1,1,2,2)DB/KB Single Arm Hang CleanDB/KB Squat to CurlDB/KB Single Arm Push PressDouble Unders/Penguins (2:1 Singles/Jacks)*Athlete must complete 811 total reps**Must perform at least 30 reps of each movement and cannot exceed 100 reps of any movement*Movements can be in any order but…

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June 3, 2020

WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…

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June 1, 2020

WOD:“BaseBaseLineLine” For Time 500m Row- 400m Run – 30/21 AB – 100 Quick Steps 40 Goblet Squat 30 Alternating V-Ups 20 Push-Ups with DB Drag 10 Bent Over Row 20 Push-Ups 30 Sit-Ups 40 Air Squats 500m Row- 400m Run – 30/21 AB – 100 Quick Steps *Time Cap: 20:00 OPTIONAL COOL DOWN: Power Athlete…

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May 18, 2020

WOD:“Mario Lemieux” For Time Buy-in: 66 Double Unders/Penguins (112 Singles/Jacks) 30-20-10-6 Single Arm Alternating Devils Press Sit-Ups Cash-out: 66 Double Unders/Penguins (112 Singles/Jacks)

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May 12, 2020

Presence is a Present Kayne West may be a crazy person OR he may be a misunderstood genius ahead of his time. Either way he did get one thing right, his presence was a present. Now you can debate that statement all you want but you can’t deny that other human beings, especially now, are…

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May 9, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…

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May 7, 2020

WOD:“Tatooine Tabata That” 8 rounds each, 1 min Rest Between Blocks Single Arm DB Bent Over Row 0:00-4:00 Single Leg DB Step Up 5:00-9:00 Sit-Ups 10:00-14:00 DB Halo 15:00-19:00 *On single arm/leg movments, alternate per round **Score is lowest output in any round of each movement

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