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    CLASS HOURSX

    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 Joel Webb | In WOD's | on May 30, 2017

    10 minutes to find 3 rm power clean to push jerk. ( can drop from top but set needs to be done within 20 seconds) 10 minute amrap: 10 power clean  (95,65) (75,55) 5 lateral bar burpees 10 push jerks ( same bar )

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  • WOD

    By Coach Lunney | In WOD's | on May 26, 2017

    ** TEAM WOD Tomorrow @ 9 AM!! ** Murph Monday @ 9 AM!!   Shoulder press – 1-1-1-1-1 Deadlift – 3-3-3-3-3   4 rounds for time of: 15 Box Jumps, 24/20 in 12 HSPU/HRPU/Pike push up.  ** deficit 4 in/2 in 9 deadlifts. (275,185) (255,165) (225,155)    

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  • TEAM WOD

    By Coach Lunney | In WOD's | on May 25, 2017

    Memorial Day Murph Monday @ 9 AM!!! ** TEAM WOD Saturday @ 9 AM!!   TEAMs of 2/3 For time: Run, 800 m 120 Thrusters (75,55) (55,35) 100 Chest-to-bar Pull-ups 80 KB Swings/DB Snatches. (Heavy) Run, 800 m

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  • WOD

    By Coach Lunney | In WOD's | on May 24, 2017

    ** Memorial Day MURPH MONDAY @ 9 AM!!   3 rounds for time of: 10 Dumbbell Bench Press 10 Feet Elevated Ring Rows or Regular Ring Rows 15 Barbell Rollouts   15 Minutes to Work Power Snatch.   ( you can climb or just work technique for this time period) ** Comp 1 Snatch + […]

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  • WOD

    By Coach Lunney | In WOD's | on May 23, 2017

    5 Sets: every 6th minute Complete 20-30 Cal Row or Bike 20 Wall Balls. (20,14) 10 Burpees  

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  • WOD

    By Coach Lunney | In WOD's | on May 22, 2017

    **Memorial Day MURPH NEXT MONDAY @ 9 AM!!!   Hang Power Clean- 3-3-2-2-1-1-1-1   10 Minute AMRAP: 40 Dubs 10 HPC (95,65) (75,55) (55,35) ** 115,75 10 Push Press   Extra Conditioning Optional: AFAP: Run 800 Row 1000   Extra OLY WORK: Snatch EMOM 2 reps @ 65 % 1 Rep @ 70% 1 Rep […]

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  • WOD

    By Coach Lunney | In WOD's | on May 19, 2017

    No 3:30,4:30, or 5:30 Pm Classes today!!   Deadlift: 7X3 (Climbing). ** Focusing on good positioning   8 Minute AMRAP: 3 T2B/ Knee Raises/Med Ball Sit Ups 3 Deadlifts  (155,105) (135,95) (115,75) 6 t2b/ 6 deads 9 t2b 9 deads ** continue working up for 8 Minutes   Cash Out Conditioning Optional: Row 30 Cal Bike 20 Cal […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on May 18, 2017

    ** REMEMBER NO 3:30,4:30,5:30 CLASSES TOMORROW EVENING!! ** TOMORROW WILL BE LAST DAY TO FINISH UP YOUR 6 WEEK CHALLENGES ** WE WILL START @ 6:30 TOMORROW EVENING  AT SOUTHSIDE HIGH SCHOOL INDOOR FACILITY!!   TEAMS OF 2  30 Minute AMRAP: Deck of Cards: Hearts = Burpees Spades = Front Squat (95,65) (75,55) (55,35) Diamonds = […]

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  • WOD

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

    ** NO AFTERNOON CLASSES FRIDAY DUE TO IN HOUSE COMPETITION.. NOON WILL BE LAST CLASS OF DAY ON FRIDAY . ** ANY ONE NOT PARTICIPATING AND WILLING TO HELP JUDGE/VOLUNTEER PLEASE LET ME KNOW. ANY HELP WOULD BE GREATLY APPRECIATED!! 3 ROUNDS NOT FOR TIME: 5-10 Strict Pull Ups  ** 1-4 Strict MU 10-15 Strict […]

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  • WOD

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

    Back Squat 6 @ 65% 4 @ 70% 2 @ 75% 6 @ 70 % 4 @ 75% 2 @ 80% 6 @ 75% 4 @ 80% 2 @ 85%   12 Minute AMRAP: 12 DB Snatches (50,35) (35,20) ** 70,50 15 Air Squats 30 Dubs/70 Singles     Extra Conditioning: Death By Calorie Row or Bike. […]

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