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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

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W.O.D.

  • WOD

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

    Accessory Work: 3 Rounds Not For Time: 15 – 20 Banded Pull Aparts 10-15 Strict Pull ups 10-20 Ghd Sit Ups 10-15 Bench Press   50-40-30-20-10   Dubs 25-20-15-10-5  KB Swings/DB Snatch 5-4-3-2-1   Ring MU/ X 2 Pull Ups

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  • WOD

    By Coach Lunney | In WOD's | on March 21, 2017

    5 Rounds for Max Reps: Minute 1 – Burpee Box Overs (24,20) Minute 2- Rest Minute 3- Cal Row Minute 4- Rest Minute 5- OHS/FS (95,65) (75,55) (55,35) Minute 6- Rest

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  • WOD

    By Coach Lunney | In WOD's | on March 20, 2017

    18 Minute AMRAP: 18 Power Cleans (95,65) (75,55) (55,35) **115,75 18  Front Rack Lunges or Plate Lunges (45,25) 18 T2B/Knee Raises/ Med ball sit Ups 18 S2O  ( Same Bar) rest 5 minutes With Remaining Time in class: Find 1 RM Clean and Jerk    

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  • 17.4

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

    ** Friday Night Lights @ 6 PM Tonight!! Make up WOD Or WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball […]

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  • TEAM WOD

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

    ** WATCH PARTY @ 7 PM!! TEAMs of 3: For Time: 100/80 Cal Row 75 c2B/ Pull Ups/ ring rows. ** (Ring MU) Count as 3 reps for girls and 2 for guys 50 HSPU/HRPU. ** Strict 100 /80 Cal row 75 Step Ups with Med Ball (20,14) on a 24,20 inch box 50 HSPU/HRPU […]

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  • WOD

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

    ** Watch Party Thursday night @ 7pm!! 3 Rounds Not For Time: 12 Barbell Pendlay Rows 12 Back Extensions  (weighted optional) 8 Seated DB Press 12 Banded tricep extension   “DT” 5 RFT: 12 Deadlifts (155,105) (135,95) (115,75)  (95,65) 9 Hang Power Cleans 6 Push Jerks     Extra Conditioning ( optional) Run 800 Rest […]

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  • WOD

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

    5 RFT: 15 Burpees 20 Wall Balls (20,14) 20 KB Swings (24,16) **32,24   @ 25 Minute Mark Complete: 30 Burpees 40 Wall Balls 50 KB Swings

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  • WOD

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

    Hang Squat Clean 5-5-3-3-1-1   7 Minute AMRAP: 30 Dubs 3 Squat Clean Thruster (Clusters). (135,95) ( 115,75) (95,65) ** 165, 105   Extra Conditioning:  (optional) 4 X 500 Meter Row (Rest 1:1) 0r 4 X 400 Run (Rest 1:1)

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  • 17.3

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

    ** TEAM WOD Saturday Morning @ 9 AM!! Make up WOD/Goat Day   ( Snatch Work if you are doing 17.3 tonight or Sunday)  EMOM Style Or WORKOUT 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat […]

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  • TEAM WOD

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

    ** WATCH Party Tonight @ 7 PM ** Friday night lights tomorrow Night @ 5:30 !! Sign up on Whiteboard for a heat   TEAM “Deck of Cards” -Movements will be posted on Whiteboard

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