WOD 2015-03-27 (Friday) Beat Swings & Weighted Push Ups

A. Beat swings & Weighted push ups: 5 Rounds, for quality: Beat swings, 4-10 reps (stop at a neutral hang each rep) Weighted Push ups, 5 reps 1 min rest B. MetCon Rx 3 Rounds, for time (10 min cap): 10 Candlestick – deck squats 10 Single arm walking lunges, per arm (25#/15#) 20 Arch […]

April Holiday schedule

In observance of the public holidays this April, please note our holuday schedule: April 2 (Maundy Thursday) – Closed April 3 (Good Friday) – Closed April 4 (Black Saturday) – Closed April 5 (Easter Sunday) – Closed April 9 (Thursday, Araw ng Kagitingan) – 10am WOD and 4pm WOD

Insurrecto Open WOD 15.4

15.4 Rx Complete as many reps as possible in 8 minutes of: 3 Handstand push-ups 3 Cleans (185#/125#) * Add 3 reps to the handstand push-up each succeeding round, and 3 reps to the clean every 3 rounds. * Athletes the Rx category can choose to perform the scaled version of this workout, and will be […]

WOD 2015-03-16 (Monday) Open WOD 15.3

Open WOD 15.3 Rx AMRAP 14 minutes of: 7 Muscle ups 50 Wall ball shots 100 Double unders * Men use 20 lb. or 9 kg ball to 10 feet, Women use 14 lb. or 7 kg ball to 9 feet. Scaled AMRAP 14 minutes of: 50 Wall ball shots 200 Single unders * Men use 20 lb. or 9 kg ball to 9 feet, Women use 10 lb. or 7 kg ball to 9 […]