Monthly Archives: September 2017


September 2017

WOD 09/14/17


WOD 09/14/17 WOD A) 500m Max Effort Row WOD B) 4 Rounds for time of, 5 Turkish Getups (Right Arm) (35/18) 200m Run 5 Turkish Getups (Left Arm) (35/18) 20 Double-unders

WOD 09/14/172017-09-14T15:10:08+00:00

WOD 09/13/17 “Cindy”


WOD 09/13/17 "Cindy" 20min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats  

WOD 09/13/17 “Cindy”2017-09-13T17:21:27+00:00

WOD 09/11/17


Our 9/11 Memorial Workout is made up of 110 step-ups to represent the 110 floors of the towers these courageous firefighters were willing to climb to help save others and the Hero WOD "343” has a total of 343 reps to honor the 343 firefighters who sacrificed themselves trying to help others. WOD 09/11/17 110 [...]

WOD 09/11/172017-09-11T18:21:10+00:00

WOD 09/08/17


  WOD 09/08/17 7 Rounds for time of: 7 Shoulder to Overhead (135/95) 7 Burpee Box Jumps (24/20) 7 Pull-ups

WOD 09/08/172017-09-08T15:22:11+00:00

WOD 09/07/17 Partner WOD


  WOD 09/07/17 Partner WOD 3 Rounds for time of: -400m Run (Both partners must run) - 50 Snatch (95/65) (Partners can split reps up however, but only one works at a time) - 400m Row (Both partners must row a portion) **10 Target Burpees 35#/25# each time partners make a switch

WOD 09/07/17 Partner WOD2017-09-07T22:43:15+00:00

WOD 09/06/17


  WOD 09/06/17 WOD A) 3mins Max Effort Double-unders WOD B) 15min EMOM -5 Power Clean/Push Jerk (135/95) -Max Effort Abmat Sit-ups for the rest of each min* *Sit-up total will be your score

WOD 09/06/172017-09-06T17:51:32+00:00

WOD 09/05/17


WOD 09/05/17 Strength: 1RM Back Squat Conditioning: "Fran" 21-15-09 Thrusters (95/65) Pull-ups

WOD 09/05/172017-09-05T17:59:34+00:00

WOD 09/01/17


WOD 09/01/17 Strength: 12min to find a Thruster 1RM Conditioning: 15-12-9-6-3 reps for time of: Power snatch (95#/65#) Burpees Wallball (20#/14#)

WOD 09/01/172017-09-01T21:36:06+00:00