Year: 2017

Warm Up: Tabata: Feet to Hands Air Squats Side Plank Windmill Push Ups Strength: Split Jerk 1-1-1-1-1-1 WOD: For Time: 30-20-10 reps of: KB Swings (53/35) Sit Ups *100m Run after each round

Warm Up: Tabata: Mountain Climber Med Ball Thrusters Kip Swings Single Leg Deadlifts WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45) 30 pull-ups

Warm Up: Tabata: Jumping Lunges Atomic Sit Ups Banded Side Steps Goblet Squats Strength: Back Squat 5-5-5-5-5 WOD: 3 min AMRAP: 30 Wall Balls (20/14) Max reps Toes to Bar 2 min Rest 3 min AMRAP: 25 Burpees Max reps …

Monday WOD 4/3/17 Read more »

Today we are doing a going away WOD for TJ. He is being re-stationed and will be leaving Ridgecrest on April 10th so we are doing his going away wod before he gets too busy with packing. Come on in at …

Saturday WOD 4/1/17 Read more »

Warm Up: Tabata: Burpees Plank Hold OH Squats Snatch Balance Strength: Snatch 1-1-1-1 *Warm up to 80% of your 1RM and maintain that weight for all 4 sets WOD: 4 Rounds For Time: 12 Wall Balls (20/14) 15 KB Swings …

Friday WOD 3/31/17 Read more »

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 10 Jumping Squats 10 Push Ups 10 KB Swings 10 Kip Swings WOD: 15 min AMRAP: 9 Power Cleans (155/105) 12 Toes To Bar 15 Ring Dips

Warm Up: Tabata: Jumping Lunges Hollow Rocks Inchworm Push Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: 8 min AMRAP: 10 Burpees 15 Box Jumps (24/20) 20 Air Squats

Warm Up: Tabata: Mountain Climbers Banded Side Step Strict Press Goblet Squats Strength: Squat and Jerk Complex 2 Front Squats + 1 Push Jerk *Find a 1RM for the complex WOD: 3 Rounds For Time: 20 Calorie Row 15 Power …

Tuesday WOD 3/28/17 Read more »

  Don’t forget to submit your scores for 17.5 before 5pm today! Today we are doing a Hero WOD to honor twenty-seven year old U.S. Army Staff Sergeant Morgan Cavenaugh who died on March 24, 2013 after six years of …

Monday WOD 3/27/17 Read more »

Warm Up: Tabata: Jumping Squats Hollow Rocks Push Ups KB Swings WOD: For Time: 1000m Row Then, 3 Rounds: 50ft OH Walking Lunges (45/25 plate) 15 Plate Ground to OH (45/25 plate)