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Friday

W.O.D. "HELEN" 400m. Run 21 Kettle Bell Swing 21 Pull Ups For Time!!!!   Clay & Teddi we will  miss you both!!!!! Thank you for all the hard work and just being great  people. Congratulations on the new house, and your new adventure in Montrey. We will keep in touch and will make your phone ring when we…

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Thursday

W.O.D. 3 Rounds 50 Squats 40 GHD Sit Ups 40 Back Extensions 30 Push Ups FOR TIME!!!!!

Wednesday

W.O.D. 1000m. Row 25 Burpee 800m. Row 50 Burpee 600m. Row 75 Burpee FOR TIME!!!!!   Smash it out! Then crash out!! Good Job Every one. 

Tuesday

W.O.D. "Back Squat" 3-3-3-3-3 Reps

Monday

W.O.D. 5 Rounds For Time!!! 400m. Row 15 Box Jump (24"  Box) Go Fast and do not hold back… get this done!!!!!!!!!!!   Mom and son getting after it. 

Saturday

W.O.D. 400m. Row 30 Wall Ball 50 Squats 400m. Run 25 Push Press 30 Pull Ups 50 Push Ups 400m. Row For Time!!!

Friday

W.O.D. 5 Rounds 50# Walking Lunge, 10 Alternating Steps 50# Dumb Bell Swing,15 Reps For Time!!!

Thursday

W.O.D. "CHRISTINE" 3 Rounds 500m. Row 12 Dead Lift 21 Box Jump Post Time to Comment.      

Wednesday

W.O.D. "JEREMY" 21 Burpee 21 OHS (95#M/65#W) 15 Berpee 15 OHS (95#M/65#W) 9 Burpee 9 OHS (95#M/65#W) For Time. Keep your OHS nice and controlled so no CRAZY BIZ!!! Stay strong and work threw the movement and get the Burpees out of your way fast! Don't think just GO!!!! GO!!!! GO!!!!

Tuesday

W.O.D. "NICOLE" Complete as many rounds as possible in 20 minutes of: 400m. Run Max Rep Pull Ups Get that chin over the bar!!! The second your chin dose not  clear the bar your done and go run!!! Post Rounds and Total Pull Ups.

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