(910) 612-2203

Sept 4th, 2020 Friday

Athlete Debbie Webb

Today we have 6am WOD, 8am HIIT w/Casey, 9am Open Gym, 430pm Open Gym.

Saturday Hero WOD at 830am (closed remainder of day)

Monday Hero WOD at 830am (closed remainder of day)

 

For Time:
Buy-in: 50/35 Calorie Row

3 Rounds
400 Meter Run

20 Med Ball Cleans
30 KBS

50 Abmat Sit-ups

Cash-out: 50/35 Calorie Row

For Time:
Buy-in: 50/35 Calorie Row

3 Rounds
400 Meter Run

20 Med Ball Cleans
30 KBS

50 Abmat Sit-ups

Cash-out: 50/35 Calorie Row

For Time:
Buy-in: 50/35 Calorie Row

3 Rounds
400 Meter Run

20 Med Ball Cleans
30 KBS

50 Abmat Sit-ups

Cash-out: 50/35 Calorie Row

Comments Disabled| |

Sept 3rd WOD Thursday

Susan Burke

Sign up on zenplanner to reserve your spot.

Partner WOD for total time:
3 Rounds Each (work/rest)
P1 does a whole round then P2 goes
8 Hang Squat Cleans(65/95)(85/125)
7 T2B
6 Box Jump Overs
then….
600 Meter Run (together)
then….
3 Rounds Each (work/rest)
10 S2OH
8 Push Ups
6 Bar Facing Burpees
then….
600 Meter Run (together)
then…
3 Rounds Each (work/rest)
10 Back Squats
10 Pull-ups
then….
600 Meter Run (together)

Partner WOD for total time:
3 Rounds Each (work/rest)
P1 does a whole round then P2 goes
8 Hang Squat Cleans(65/95)(85/125)
7 T2B
6 Box Jump Overs
then….
600 Meter Run (together)
then….
3 Rounds Each (work/rest)
10 S2OH
8 Push Ups
6 Bar Facing Burpees
then….
600 Meter Run (together)
then…
3 Rounds Each (work/rest)
10 Back Squats
10 Pull-ups
then….
600 Meter Run (together)

Partner WOD for total time:
3 Rounds Each (work/rest)
P1 does a whole round then P2 goes
8 Hang Squat Cleans(65/95)(85/125)
7 T2B
6 Box Jump Overs
then….
600 Meter Run (together)
then….
3 Rounds Each (work/rest)
10 S2OH
8 Push Ups
6 Bar Facing Burpees
then….
600 Meter Run (together)
then…
3 Rounds Each (work/rest)
10 Back Squats
10 Pull-ups
then….
600 Meter Run (together)

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Sept 2nd WOD

9am Gang

Sign up on zenplanner to reserve your spot.

For Time:
100 Stationary Front Lunges
60 Step Ups
40 Sit Ups
20 Push Ups
Every 2 Minutes Stop and do 7 Burpees

For Time:
100 Stationary Front Lunges
60 Step Ups
40 Sit Ups
20 Push Ups
Every 2 Minutes Stop and do 7 Burpees

For Time:
100 Stationary Front Lunges
60 Step Ups
40 Sit Ups
20 Push Ups
Every 2 Minutes Stop and do 7 Burpees

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Sept 1st Tuesday WOD

Work on Deadlifts for 15 Min. (form and load)

3 Rounds

AMRAP in 3

15 Deadlifts

30 Jumping Air Squats

Max Calories

Rest 3 Min

Work on Deadlifts for 15 Min. (form and load)

3 Rounds

AMRAP in 3

15 Deadlifts

30 Jumping Air Squats

Max Calories

Rest 3 Min

Work on Deadlifts for 15 Min. (form and load)

3 Rounds

AMRAP in 3

15 Deadlifts

30 Jumping Air Squats

Max Calories

Rest 3 Min

Comments Disabled| |

Monday WOD 8.31.20

6AM Crew

Make sure to check the schedule for changes this week. Sign up on zenplanner to reserve your spot. If you are interested in a LABOR DAY WOD at 830am on that Monday sign up on the chalkboard. If we have enough interest we will honor one WOD that day and close the rest of the day.

Every 2 Minutes for 14 Minutes (7 Rounds)

10 Front Squats @ 65%
10 Burpees
4 Rounds of:
10 Air Squats
8 Push Press
6 Front Rack Lunges
4 Thrusters

Every 2 Minutes for 14 Minutes (7 Rounds)

10 Front Squats @ 65%
10 Burpees
4 Rounds of:
10 Air Squats
8 Push Press
6 Front Rack Lunges
4 Thrusters

Every 2 Minutes for 14 Minutes (7 Rounds)

10 Front Squats @ 65%
10 Burpees
4 Rounds of:
10 Air Squats
8 Push Press
6 Front Rack Lunges
4 Thrusters

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Saturday WOD 8/29/20

Athletes Jay and Dave.

Join us Saturday at 8:30am for a fun Partner WOD

FOR TIME: Team of 2

100 Air Squats (partition)

100 Double Unders (each)

80 Sit Ups (partition)

100 Double Unders (each)

60 Push Ups (partition)

100 Double Unders (each)

40 Burpees (partition)

100 Double Unders (each)

20 Pull Ups (partition)

100 Double Unders (each)

FOR TIME: Team of 2

100 Air Squats (partition)

100 Double Unders (each)

80 Sit Ups (partition)

100 Double Unders (each)

60 Push Ups (partition)

100 Double Unders (each)

40 Burpees (partition)

100 Double Unders (each)

20 Pull Ups (partition)

100 Double Unders (each)

FOR TIME: Team of 2

100 Air Squats (partition)

100 Double Unders (each)

80 Sit Ups (partition)

100 Double Unders (each)

60 Push Ups (partition)

100 Double Unders (each)

40 Burpees (partition)

100 Double Unders (each)

20 Pull Ups (partition)

100 Double Unders (each)

Comments Disabled| |