(910) 579-9348

August 24, 2019

JOIN US TODAY FOR A FUN TEAM WOD AT 830am!

Partner WOD
Buy in:  1000M Row – Split between partners
50 Air Squats
300M Run – Team runs
60 Dips
300M Run -Team runs
50 Pull-ups
300M Run – Team runs
100 Walking lunges
300M Run – Team runs
50 Pushups
300M Run – Team runs
60 Box Jumps
300M Run – Team runs
200 singles unders
Cash-out:  1000M Row – Split between partners
One person working at a time through the specific exercise, partners split the number of reps and then both partners run together.

Partner WOD
Buy in:  1000M Row – Split between partners
50 Air Squats
300M Run – Team runs
60 Dips
300M Run -Team runs
50 Pull-ups
300M Run – Team runs
100 Walking lunges
300M Run – Team runs
50 Pushups
300M Run – Team runs
60 Box Jumps
300M Run – Team runs
200 singles unders
Cash-out:  1000M Row – Split between partners
One person working at a time through the specific exercise, partners split the number of reps and then both partners run together.

Partner WOD
Buy in:  1000M Row – Split between partners
50 Air Squats
300M Run – Team runs
60 Dips
300M Run -Team runs
50 Pull-ups
300M Run – Team runs
100 Walking lunges
300M Run – Team runs
50 Pushups
300M Run – Team runs
60 Box Jumps
300M Run – Team runs
200 singles unders
Cash-out:  1000M Row – Split between partners
One person working at a time through the specific exercise, partners split the number of reps and then both partners run together.


August 23, 2019

BIRTHDAY WODS ARE THE BEST! Jdub and Ralph “Veterans”

Todays Schedule:

6am/8am/9am WOD

Open Gym 430 to 630pm

 

““Undercover”
3 Rounds:
15 Power Cleans
20 Push-ups
2 Rounds:
27/21 Calorie Row
115 Single Unders
1 Round:
50/35 Calorie Bike”

““Undercover”
3 Rounds:
15 Power Cleans (95/65)
20 Push-ups
2 Rounds:
27/21 Calorie Row
115 Single Unders
1 Round:
50/35 Calorie Bike”

““Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
50/35 Calorie Bike”


August 21, 2019

Todays Schedule:

6am/8am/9am WOD

530pm Wodfathers Workout

630pm WOD

Open Gym from 530 to 630pm

 

““Train Wreck”
8 Rounds:
40 Seconds Med Ball Cleans
20 Seconds Rest
40 Seconds Row Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds”

““Train Wreck”
8 Rounds:
40 Seconds Med Ball Cleans
20 Seconds Rest
40 Seconds Row Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds”

““Train Wreck”
8 Rounds:
40 Seconds Med Ball Cleans
20 Seconds Rest
40 Seconds Row Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds”


August 20, 2019

Todays Schedule:

6am/9am/530pm/630pm WOD

6am/8am SPIN

Open Gym from 530 to 730pm

5 Sets of 5 Reps of Bench Press building in load

“Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar”

5 Sets of 5 Reps of Bench Press Build in Load

““Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar”

5 Sets of 5 Reps of Bench Press Build in Load

““Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar”


August 19, 2019

Monday Schedule:

6am/8am/9am WOD

5:30/630pm WOD

Open Gym From 530 to 730pm

SPIN 530pm

 

 

“Deadlift
Build to a Heavy Set of 3
“Smooth Criminal”
AMRAP 15:
90 Single Unders
30 Wallballs
15 Deadlifts”

“Deadlift
Build to a Heavy Set of 3
“Smooth Criminal”
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)”

“Deadlift
Build to a Heavy Set of 3
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)”


August 17, 2019

PARTNER WODS – ‘ANGIE MEETS ANNIE’

Partner WOD for time. Break up the rounds of 200 as you like.
Buy-In Row 1000 Meters or Run 800 Meters
50 Double Unders per partner or 100 Singles
200 Pullups
40 Double Unders per partner or 80 Singles
200 Pushups
30 Double Unders per partner or 60 Singles
200 Situps
20 Double Unders per partner or 40 Singles
200 Squats
10 Double Unders per partner or 20 Singles
Cash-Out Row 1000 Meters or Run 800 Meters

PARTNER WODS – ‘ANGIE MEETS ANNIE’

Partner WOD for time. Break up the rounds of 200 as you like.
Buy-In Row 1000 Meters or Run 800 Meters
50 Double Unders per partner or 100 Singles
200 Pullups
40 Double Unders per partner or 80 Singles
200 Pushups
30 Double Unders per partner or 60 Singles
200 Situps
20 Double Unders per partner or 40 Singles
200 Squats
10 Double Unders per partner or 20 Singles
Cash-Out Row 1000 Meters or Run 800 Meters

PARTNER WODS – ‘ANGIE MEETS ANNIE’

Partner WOD for time. Break up the rounds of 200 as you like.
Buy-In Row 1000 Meters or Run 800 Meters
50 Double Unders per partner or 100 Singles
200 Pullups
40 Double Unders per partner or 80 Singles
200 Pushups
30 Double Unders per partner or 60 Singles
200 Situps
20 Double Unders per partner or 40 Singles
200 Squats
10 Double Unders per partner or 20 Singles
Cash-Out Row 1000 Meters or Run 800 Meters