Category Archives: WODs

Wednesday – 3.29.17 – SPRINT

EJ crushing some pistols WOD: For Time: 30 Calorie Row 30 Goblet Squat (53/35) 3 Rope Climb 20 Calorie Row 20 Goblet Squat 2 Rope Climb 10 Calorie Row 10 Goblet Squat 1 Rope Climb


Tuesday – 3.28.17 – Since we like 10 Rounds….

FNL! WOD 10 RFT (40 min cap) 6 HSPU 7 Hang Power Clean (135/95) 8 Alternating Pistols 9 HRPU 10 Box Jump (RX = Jump) (24/20)


Monday – 3.27.17 – Triplet

It’s been an amazing 5 weeks! ┬áTHANK YOU WOD: For Time: 21-15-9 Deadlift (225/155) Lateral Bar Burpee Pull Up


Saturday – 3.25.17 – Carry Odd Objects

Hey Coach For Time: 800m Sandbag run (50/35) 30 KB Swing (53/35) 3 Rope Climb 30 Burpee 20 KB Swing 2 Rope Climb 20 Burpee 10 KB Swing 1 Rope Climb 10 Burpee 800m Sandbag run


Friday – 3.24.17 – 17.5

Its been an amazing 5 weeks with our community growing stronger than it ever has. ┬áBe proud of your hard work and give it all you got ONE MORE TIME! Brian C. And Higgins hitting the 4:30 “17.5” 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap:


Wednesday – 3.22.17

One more rep! WOD 4 Rounds for time (30 min cap) 60 Double Under 15 Burpee 40 Sit Up 15 Burpee 20 calorie Row


Tuesday – 3.21.17

17.4 pump! Strength: 10×1 squat snatch @ 75/80% of 1rm **3 second pause in bottom WOD: AMRAP 20 400m run Max unbroken OHS (95/65) *score = total # of OHS


Monday – 3.20.17

Just watching some FNL! Strength: 5×5 strict pull-up WOD: 5 rds 12 KBS (53/35) 10 Box Jumps (24/20) 8 Pull Up


Saturday – 3.18.17 – AMRAP

Such a great FNL! WOD: AMRAP 20 Strict Pull Up (5/3) 15 Sit Up (anchored) 30 Double Under


Friday – 3.17.17 – 17.4

Important schedule Update: Open Gym is 11-12 today. There is no 4:30 Class. 17.4 starts at 6pm @ FDC! Frankie hitting it early and often! ‘17.4’ Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb.