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NEW YEARS DAY WOD

NEW YEARS DAY WOD 830AM – CLOSED THE REMAINDER OF THE DAY! HAPPY NEW YEARS!

New Years Day WOD For Time:

Jan (31) KBS
Feb (28) Wallballs
March (31) Jumping Pull Ups
April (30) Sit Ups
May (31) Deadlifts
June (30) Push Ups
July (31) Hang Power Cleans
Aug (31) Box Jumps
Sept (30) Overhead Walking Lunges
Oct (31) Burpees
Nov (30) Air Squats
Dec (31) Double Unders or 93 Single Unders

New Years Day WOD For Time:

Jan (31) KBS
Feb (28) Wallballs
March (31) Jumping Pull Ups
April (30) Sit Ups
May (31) Deadlifts
June (30) Push Ups
July (31) Hang Power Cleans
Aug (31) Box Jumps
Sept (30) Overhead Walking Lunges
Oct (31) Burpees
Nov (30) Air Squats
Dec (31) Double Unders or 93 Single Unders

New Years Day WOD For Time:

Jan (31) KBS
Feb (28) Wallballs
March (31) Jumping Pull Ups
April (30) Sit Ups
May (31) Deadlifts
June (30) Push Ups
July (31) Hang Power Cleans
Aug (31) Box Jumps
Sept (30) Overhead Walking Lunges
Oct (31) Burpees
Nov (30) Air Squats
Dec (31) Double Unders or 93 Single Unders

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Tuesday WOD 12/31/24

Tuesday Schedule 6am or 8am 

Wednesday Schedule 830am ONLY

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

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Monday WOD 12/30/24

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm – BOOTCAMP 7am

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

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Saturday WOD 12/28/24

Saturday Schedule: 830am WOD – SPIN 7am (must reserve bike)

INDY:
AMRAP 30
1 – 2 – 3 – 4…
burpee pull-ups; Rx+ Muscle-ups
2 – 4 – 6 – 8…
box jumps 24/20; Rx+ 30/24
3 – 6 – 9 – 12…

INDY:
AMRAP 30
1 – 2 – 3 – 4…
burpee pull-ups; Rx+ Muscle-ups
2 – 4 – 6 – 8…
box jumps 24/20; Rx+ 30/24
3 – 6 – 9 – 12…

INDY:
AMRAP 30
1 – 2 – 3 – 4…
burpee pull-ups; Rx+ Muscle-ups
2 – 4 – 6 – 8…
box jumps 24/20; Rx+ 30/24
3 – 6 – 9 – 12…

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Friday WOD 12/27/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups

Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups

Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups

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Thursday WOD 12/26/24

Thursday Schedule: Open Gym 8-10 and Open Gym 5-630

Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row

Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row

Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row

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