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Re-Post…

Get Ready… It’s Gonna Be A Rough Week…

No WODs… But Here’s Next Week’s Schedule To Give You Ladies & Gents A Heads Up On The Schedule…

Just A Heads Up Ladies & Gents…

Tuesday… Wednesday… & Thursday… Business As Usual…

Friday… We Will Host 2 Classes… ONLY 2 Huge Classes @ 10AM & 5:00PM

We Will Be Closed After Everyone Finishes The 1st & Only Morning WOD & Then The 1st & Only Afternoon WOD …

If You’re Late… Sorry…

We Will Be Closed Saturday… We Will Be Closed Sunday… And We Will Be Closed Monday…

Business As Usual Come Tuesday…

ALRIGHT… HERE WE GO!!!

As Many Rounds As Possible In 20 Mins:

10 Push Presses (Rx’d: M-115lbs/F-75lbs… You CAN Use A Rack…)

10 American KBS (Rx’d: M-53lbs/F-35lbs…)

10 Box Jumps (Rx’d: M-24″/F-20″…)

3…2…1…GO!!

Mando

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5.22.2017 WOD & Scores…

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Re-Post… Sorry About The Typo…

Get Ready… It’s Gonna Be A Rough Week…

No WODs… But Here’s Next Week’s Schedule To Give You Ladies & Gents A Heads Up On The Schedule…

Just A Heads Up Ladies & Gents…

Monday… Tuesday… Wednesday… & Thursday… Business As Usual…

Friday… We Will Host 2 Classes… ONLY 2 Huge Classes @ 10AM & 5:00PM

We Will Be Closed After Everyone Finishes The 1st & Only Morning WOD & Then The 1st & Only Afternoon WOD …

If You’re Late… Sorry…

We Will Be Closed Saturday… We Will Be Closed Sunday… And We Will Be Closed Monday…

Business As Usual Come Tuesday…

ALRIGHT… HERE WE GO!!!

For Time:

50 Pull Ups

400 Meter Run

21 Thrusters (Rx’d: M-95lbs/F-65lbs…)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull Ups

3…2…1…GO!!!

Mando

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Re-Post… Sorry About The Typo…

Get Ready… It’s Gonna Be A Rough Week…

No WODs… But Here’s Next Week’s Schedule To Give You Ladies & Gents A Heads Up On The Schedule…

Just A Heads Up Ladies & Gents…

Monday… Tuesday… Wednesday… & Thursday… Business As Usual…

Friday… We Will Host 2 Classes… ONLY 2 Huge Classes @ 10AM & 5:00PM

We Will Be Closed After Everyone Finishes The 1st & Only Morning WOD & Then The 1st & Only Afternoon WOD …

If You’re Late… Sorry…

We Will Be Closed Saturday… We Will Be Closed Sunday… And We Will Be Closed Monday…

Business As Usual Come Tuesday…

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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5.20.2017 WOD & Scores…

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“Try It Out…”

Posted: May 20, 2017 in Uncategorized

Never Tried It Before???

Come Out This Saturday @ 10AM To Try Out “The GRID” WOD!!!

You Might Be On A Team Of 2… 3… 4… 5… 10… Who Knows?!?!

We Have Out Usual Characters Who Come Out… But Lets See Some New Faces On Saturday!!!

If You Are Brand Spankin’ New… Just Stay Away From The Olympic Lifters… They Bite!!!

ALRIGHT… HERE WE GO!!!

8AM: Olympic Lifting

10AM: GRID WOD

3…2…1…GO!!!

Mando

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5.19.2017 WOD & Scores…

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Hold/Hang On Tight!!!

Hopefully… You’ll Have No Penalties… Hopefully…

Say Good Bye To Your ForeArms…

Happy Friday!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

For Time:

40 1 Arm DB Hang Muscle Or Power Snatches 

(Pick Your Poison… 20 Each Arm Before You Switch Sides… Double Under Penalty If You Set The DB Down Before You Get To 20…)

20 Pull Ups (Air Squat Penalty…)

9 Burpees

800 Meter Run

20 1 Arm Alternating DB Hand Muscle Or Power Snatches

(10 Each Arm Before You Switch Sides… Double Under Penalty Or Mt. Climbers If You Set The DB Down Before You Get To 10…)

10 Pull Ups

6 Burpees

400 Meter Run

10 1 Arm Alternating DB Hand Muscle Or Power Snatches

(5 Each Arm Before You Switch Sides… Double Under Penalty If You Set The DB Down Before You Get To 5…)

5 Pull Ups

3 Burpees

200 Meter Run… TIME!!! 

“What’s The Penalty?!?!” Let’s Say Your On Round Of 20/20 Of The Snatches… If You Drop At Rep 10… You Gotta Perform 10 Double Unders Or 10 Mt. Climbers… Let’s Say You Drop At Rep 15… You Gotta Perform 5 Dubbs Or Mt. Climbers… And So On And So On… On The Pull Ups… Let’s Say Your On Round 20 And You Drop After 3 Pull Ups… You Gotta Perform 7 Air Squats… And So On And So On…

3…2…1…GO!!!

Mando

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5.18.2017 WOD & Scores…

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As Soon As You Get In…

Throw On Your Knee Bands… Your Olympic Lifting Shoes… Your Wrist Wraps… Tape Up Your Thumbs… Row 500 Meters & Then Perform The JunkYard Dawg Warm Up!!!

The Rest Is Up To The Coaches…

Olympic Lifting… SO MUCH FUN!!! So Have Fun!!!

Just Keep An Eye On The Clock…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 20 Mins To Establish A 1 Rep Max:

Power Snatch And/Or Snatch

Then…

You Will Have 20 Mins To Establish A 1 Rep Max:

Power Clean & Push Jerk Or Split Jerk And/Or Clean & Push Jerk And/Or Split Jerk

3…2…1…GO!!!

Mando

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5.17.2017 WOD & Scores…

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‘Nuff Said…

ALRIGHT… HERE WE GO!!!

Strength…

Establish Your 1 Rep Max:

DeadLift

MetCon… Rest Day!!!

3…2…1…GO!!!

Mando

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5.16.2017 WOD & Scores…

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