February 17th, 2020

Family Day WOD

Teams of 4 or 5

Score = fastest to 700 cal

Switch every 20 cal, row or bike

One person row/bike 20 cal

One person KB or DB one arm press 1.5/1.0-50/30

One person alternating lunges

One person hand release push ups

One person resting

February 15th, 2020

Today’s WOD

With a partner
3 rds
100 D/Us
30 KB snatch 1.5/1.0
30 box jumps 24/20
2 rds
40deadlifts 225/155
40 burbees
1 rd
300 Mountain Climbers
150 pull-ups

February 1st, 2020

Today’s WOD (7am only)

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ignite WOD ( 8am and 9am)

Teams of 3
15 min AMRAP
1 American KBS (2/1.5)
1 box jump (24/20)
1+1 Alt jumping lunge
Rest 5min
15 min AMRAP
1 Wall Ball (20/14)
1+1 DB Snatch (50/35)
1 Burpee
Each team member starts at 1 movement and can move to the next once all are complete. Reps go up by 1 each round.