WOD: 12-24-16

WOD:  For time: The 12 days of Christmas: 1 Clean & Jerk (225/150) 2 Muscle Ups 3 Box Jumps (36/30) 4 Hang Squat Snatch (115/75) 5 Bar Facing Burpees 6 Push Press (115/75) 7 Pistols [...]

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WOD: 12-23-16

Click here for the nutrition challenge scoresheet Pre WOD: 2 sets of: 10 Walking Lunges 10 Air Squats 7 – 10 Strict Knee Ups Hip and Lat mobility 12 minutes to build to: 1RM Overhead Squat [...]

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WOD: 12-22-16

Pre WOD: 500M Row 10 Walking Lunges 15 Scap Holds 4 sets of: 8 Bulgarian Split Squats @ 3131 20 Bandedoverhand Pull Aparts Rest 2 minutes WOD: 10 rounds for time of: 100M Row Sprint 5 Kettlebell [...]

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WOD: 12-21-16

Click here for the nutrition challenge scoresheet Pre WOD: 1 min AMRAP of: Single Unders Rest 30 seconds 1 min AMRAP of: Double Unders Lat / Shoulder / Calves mobility 10 minutes of GOAT work to [...]

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WOD: 12-20-16

Click here for the nutrition challenge scoresheet Pre WOD:   10 Cal Row 10 Push Ups 10 Cal Row 10 No Push Up Burpees 10 Light Kettlebell Swings 50 ft Double Overhead Kettlebell Walk Shoulder / [...]

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WOD: 12-19-16

Click here for the nutrition challenge scoresheet Pre WOD: 4 sets of: 150M Row 15 Hollow Rocks 15 V – Ups 10 Supermans Calf / Hamstring / Lat mobility Hurdle Hops: Build to 4 Jumps for max [...]

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WOD: 12-18-16

Click here for the nutrition challenge scoresheet Pre WOD: Coaches Choice Swole City: 4 sets of: 10 Front Delt Raises with DBs 10 Rear Delt Raises with DBs 20 Barbell Bicep Curls Rest 2 minutes [...]

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WOD: 12-17-16

Click here for the nutrition challenge scoresheet Team WOD:  For time: 50 Kettlebell Swings while partner 2 holds a Handstand and then switch If the Handstand Hold is broken, each partner [...]

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WOD: 12-16-16

Click here for the nutrition challenge scoresheet Pre WOD: Coaches Choice Build to a 1RM Overhead Squat (5 second pause in the bottom) WOD: 5 rounds for time of: 10 Hang Power Snatch (75/55) 20 [...]

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WOD: 12-15-16

Please note that Coach Angelo Gala will be having a going away party this tomorrow night at our St. James location at 7 PM. Bring your rowing shoes and your adult pants. Click here for the [...]

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