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    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

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WOD’s'S ARCHIVE

  • WOD

    By Coach Lunney | In WOD's | on November 17, 2017

    ** TEAM WOD Tomorrow @ 9 AM!! We like to test the Pushup, because like the Pullup, it is another simple gymnastics movement that reflects strength and stamina produced by our own bodyweight. FITNESS TESTING #5 COMPETITOR ‘Gymnastics’ Max Pushup ‘Weightlifting’ 1 Rep Max Back Squat RXD ‘Gymnastics’ Max Pushup ‘Weightlifting’ 1 Rep Max Back […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on November 16, 2017

    After a heavy leg and CNS demand from the week, today we are focusing on a monostructural run/row workout with timed rest to encourage intensity during the intervals. The increments on the run and the row increase as you go throughout the workout, so this will provide a gradual ramp up period for those who […]

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  • WOD

    By Coach Lunney | In WOD's | on November 15, 2017

    COMPETITOR 9-15-21 Ring Dips OH Squat(115/75lbs) RXD 9-15-21 Ring Dips OH Squat (95/65lbs) FITNESS 9-15-18 Box Dips OH Squat/Front squats (75,55)

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  • WOD

    By Coach Lunney | In WOD's | on November 14, 2017

    FITNESS TESTING #6 COMPETITOR ‘Benchmark Workout’ Outcast 5 Power Clean (185/135lbs) 8 Chest to Bar Pullups 30 Double Unders AMRAP 16min RXD ‘Benchmark Workout’ Outcast 5 Power Clean (155/115lbs) 8 Pullups 30 Double Unders AMRAP 16min FITNESS ‘Benchmark Workout’ Outcast 5 Power Clean (75/55lbs) 8 Jumping Chest to Bar Pullups 50 Singles AMRAP 16min

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  • WOD

    By Coach Lunney | In WOD's | on November 13, 2017

    WORKOUT OF THE DAY COMPETITOR 15-12-9-6-3 DB Front Rack Walking Lunges (65/45lbs) Heel Taps DB Front Squats RXD 15-12-9-6-3 DB Front Rack Walking Lunges (55/35lbs) (each side) Heel Taps DB Front Squats FITNESS 15-12-9-6 DB Front Rack Walking Lunges Heel Taps DB Front Squats

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  • WOD

    By Coach Lunney | In WOD's | on November 10, 2017

    ** TEAM WOD Tomorrow @ 9 AM!!   COMPETITOR ‘Monostructural’ 5km Row RXD ‘Monostructural’ 5km Row FITNESS ‘Monostructural’ 2km or 5km Row     Group 1 Row 5 K   Group 2:  Work gymnastics skill until rower is open then switch 100 foot HS Walk. Scale to 40 Cherry pickers- 10 round the world on […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on November 9, 2017

    TEAMs of 2:   Competitor and RXD 2 Rounds 100 Wall Balls (20,14) 200 Meter KB Carry (32,24) 150 Dubs 200 Meter KB Carry (32,24)   Fitness 2 Rounds 75 Wall Balls (14,10) 100 Meter KB Carry (24,16) 150 Singles 100 Meter KB Carry (24,16)   ** Use Dumbells if needed  

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  • WOD

    By Coach Lunney | In WOD's | on November 8, 2017

    **  Don’t Skip Today, As always you will busy the full 60 Minutes of Class!! Warm up will be a WOD in itself 🙂 All Athletes Front Squat 3-3-3-3-3 **The intention is to lift heavy across all 5 sets of 3. That includes the Fitness category. This of course is relative to their current ability. […]

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  • WOD

    By Coach Lunney | In WOD's | on November 7, 2017

    FITNESS TESTING #3 COMPETITOR ‘The Fast and the Furious’ 20 Burpees 400m Run 20 Pullups 3 Rounds RXD ‘The Fast and the Furious’ 15 Burpees 400m Run 15 Pullups 3 Rounds FITNESS ‘The Fast and the Furious’ 15 Burpees 400m Run 15 Jumping Pullups or Ring Rows 3 Rounds

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  • WOD

    By Coach Lunney | In WOD's | on November 6, 2017

    THE CHIEF COMPETITOR 3 Power Cleans (135/95lbs) 6 Pushups 9 Squats AMRAP 3min Rest 1 minute 5 Rounds RXD 3 Power Cleans (135/95lbs) 6 Pushups 9 Squats AMRAP 3min Rest 1 minute 5 Rounds FITNESS 2 Power Cleans 4 Pushups 6 Squats AMRAP 3min Rest 1 minute 5 Rounds NOTE: “Each year in the United […]

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