WOD

2017-08-03 THU
Chris Welch  |   wods  |   August 2, 2017  |   0 Comments

5 rounds for time:

10 push presses
1 rope climb

Barbell loads:

Round 1: RX [75/55] Comp {75/55}
Round 2: RX [95/65] Comp {115/75}
Round 3: RX [115/75] Comp {135/95}
Round 4:

2017-08-02 WED
Chris Welch  |   wods  |   August 1, 2017  |   0 Comments

Every other minute on the minute for 16 minutes:

2 split jerks

As many rounds+reps as possible in 12 minutes of:

12 burpees
12 toes-to-bar




Thought of the Day:
The only disci

2017-08-01 TUE
Chris Welch  |   wods  |   July 31, 2017  |   0 Comments

6 rounds (3 min on/1 min off) for total repetitions:

Odd rounds:

10 wall-ball shots
10 hand release push-ups

Even rounds:

Max calorie row

Score is combined total repetitions acr

2017-07-31 MON
Chris Welch  |   wods  |    |   0 Comments

As many rounds+reps as possible in 16 minutes:

4 chest-to-bar pull-ups
8 cleans

Start at [75/55] and ascend in weight by 20 lb increments until you find your safe limit.



Thought of

2017 JUL 31 – AUG 5
Chris Welch  |   wods  |   July 30, 2017  |   0 Comments

Monday

AMRAP 16

4 chest-to-bar pull-ups
8 cleans

Start at [75/55] and ascend in weight by 20 lb increments until you find your safe limit.



Thought of the Day:
The notion that ho

2017-07-28 FRI
Brandon Arakaki  |   wods  |   July 27, 2017  |   0 Comments

***4:30 PM class will be the last on Friday to make way for our Women in Business Expo at 6:00-9:00 PM. Everyone's invited to browse the exhibits, one member attending will win $50 off August's bill

2017-07-27 THU
Brandon Arakaki  |   wods  |   July 26, 2017  |   0 Comments

Complete 4 rounds for time:

30 push-ups
20 front squats
20 push presses
20 toes-to-bar

Barbell [115/75]



It hurts, but that’s all it does. The most difficult part of the train

2017-07-25 TUE
Chris Welch  |   wods  |   July 24, 2017  |   0 Comments

As many rounds+reps as possible in 10 minutes:

thrusters [95/65]
chest-to-bar pull-ups

Rep scheme 5-5-10-10-15-15-20-20….



This should be a fun and spicy ascending couplet. The roun

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