Monthly Archives: April 2017

Monday – 5.1.17 – Double Jackie

“Consistency becomes reality” WOD: “Double Jackie” 2 Rounds For Time: 1k Row 50 thrusters (45/35) 30 pull up


Open gym 8:30-11

God bless you Kayla as you make your first communion.


Team Saturday – 4.29.17

Them 7:30 ladies! AMRAP 30 Teams of 3 Partner 1: AMRAP 20 cal row/ 10 Burpee over rower Partner 2: AMRAP 10 HRPU/ 15 Air Squat Pacer: 400m farmers carry (35kb/18kb or 20lb DB)


Tuesday – 4.25.17 – Power Elizabeth

9:30 crushing Elizabeth! WOD: Power Elizabeth 21-15-9 Power Clean (135/95)


Monday – 4.24.17 – “Karen”

“Karen” for Time: 150 Wall Ball (20/14)


4.22.17 – Partner Saturday + Finisher

Diana inverted nice and early! WOD Teams of 2 12 Minute Clock 400m sprint (together) in the time remaining – AMRAP 50 Burpee Box Jump (24/20) 50 Pull Up 50 Partner Alternating Wall Ball (20/14) FINISHER 200 Hollow Rocks one partner works – other holds low plank


Friday – 4.21.17 – Farmer Friday

Breakfast Club WOD 4 RFT 100m Farmers Carry 300m Run 15 Deadlift (Crx 225/155 – RX 185/125 – L1 135/95) 15 HSPU


Wednesday – 4.19.17 – Sprint + 1RM

Caption This! WOD: A: 2 min max calorie Row rest as needed B: 7 Min Clock 12-9-6-6-9-12 OHS (Crx 135/95 – RX 95/65 – L1 65/45) Ring Dip Immediately following – 7 min to Est. 1RM Power Snatch


Tuesday – 4.18.17 – Ascending Ladder

A few good men WOD: Ascending Ladder x 20 minutes Toe to Bar (starting at 10, increasing by 2) **200m Sprint + 1 Rope Climb after each set


Monday – 4.17.17 – Complex Rounds

We PR’d our Easter egg hunt, did you? 5 Rounds for Time: Complex (5 Hang clean – 4 front squat – 3 s2o) (Crx 185/125 – RX 155/105 – L1 105/75) 10 Lateral Bar Burpee 30 Double Under