(910) 579-9348

Saturday WOD (Birthday WOD for Coach Dave)

Happy Birthday DAVE! Cheers to more years and more BEERS!

Team of 2 Time Cape 40 Min Share Any Way You Want
Buy In: 59 Cal Row
2 Rounds:
59 Burpee to Plate
59 Plate Ground to OH
2 Rounds:
59 Push Ups
59 Med Ball Cleans
2 Rounds:
59 Pull Ups
59 DB Thrusters
Cash Out 59 Cal Row

Team of 2 Time Cape 40 Min Share Any Way You Want
Buy In: 59 Cal Row
2 Rounds:
59 Burpee to Plate
59 Plate Ground to OH
2 Rounds:
59 Push Ups
59 Med Ball Cleans
2 Rounds:
59 Pull Ups
59 DB Thrusters
Cash Out 59 Cal Row

Team of 2 Time Cape 40 Min Share Any Way You Want
Buy In: 59 Cal Row
2 Rounds:
59 Burpee to Plate
59 Plate Ground to OH
2 Rounds:
59 Push Ups
59 Med Ball Cleans
2 Rounds:
59 Pull Ups
59 DB Thrusters
Cash Out 59 Cal Row

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Friday WOD (7/10/20)

HAPPY FRIYAY.

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

 

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Thursday WOD (7/9/20)

Reserve your spot on Zenplanner

HIIT @ 8am with Casey

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

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Wednesday WOD (7/8/20)

Reserve your spot on Zenplanner.

Thursday 8am will be HIIT with Casey (back by popular demand)

“Double Down”
For Time:
200 Single Unders, 50 Sit-ups, 400 Meter Run
160 Single Unders, 40 Sit-ups, 400 Meter Run
120 Single Unders, 30 Sit-ups, 400 Meter Run
80 Single Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run

80 Double Unders, 40 Sit-ups, 400 Meter Run

60 Double Unders, 30 Sit-ups, 400 Meter Run

40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

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Tuesday WOD (7/7/20)

Reserve your spot on Zenplanner.

Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

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Monday WOD (7/6/20)

MONDAY MEMORY (July 4th, 2019) Brute Force Mile @ OIB Park. We WILL do this again once I get the word on what the new one is for 2020.

Sign up on Zenplanner to reserve your spot.

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks (95/65)

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks 135/95

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