Gym Closed

We will be closed until further notice as we move to the new location.  I will try and post workouts that you can do at home or in another gym.

Management

WOD 061614

WOD 061614

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

6 OH Lunges
9 Wall Balls
12 SDHP
15 Sit-ups
18 Push-ups
21 DU's or 63 singles

Post rounds to comments.  Cash Out:  100m Backward run x 4

WOD 061514

WOD 061514

AMRAP in 20 min:

9 Burpee Pull-ups
12 Push Press
15 Sit-ups

Post rounds to comments.

WOD 061414

WOD 061414

AMRAP in 15 min:

200m run
5 Tire Flips
10 Burpees
15 Wallballs

Post rounds to comments.

WOD 061314

WOD 061314

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m run
10 Pull-ups
15 OH Lunges
50 DU's or 150 singles

Post times to comments. 

WOD 061214

WOD 061214

Strength:  Back Squat 7-5-5-3-1


AMRAP in 10 min:

5 HSPU or Strict Shoulder Press
5 Deadlifts 135/95#
5 Knees to Elbows
5 Back squats
5 HR Push-ups

Post rounds to comments.  Cash Out:  ME Strict Ring Dips x 2

WOD 061114

WOD 061114

Strength:  Front Squat 3-3-3-3-3

For time:

400m run
5 Thrusters
10 Toes to Bar
15 Burpees
20 Pull-ups
25 Hang Cleans
30 Sit-ups
400m run

Post times to comments.  Cash Out:  Max Distance Farmers Carry in 1:00

WOD 061014

WOD 061014

Strength:  Ring Dips 4-4-4-4-4

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats

Post times to comments.

WOD 060814

WOD 060814


AMRAP in 15 min:


5 Shoulder Press
8 Burpee Box Jumps
10 KB Swings


Post rounds to comments.

WOD 060714

WOD 060714

3 Rounds for time:

15 Wall Balls
20 Pull-ups
25 Push-ups

Post times to comments.

WOD 060514

WOD 060514

Strength:  EMOM for 10 min:
Even - 8 Turkish Get-ups (4/4)
Odd - 8 Strict Pull-ups

For time:

800m Run
50 Burpees
800m Run

Post times to comments.  Cash Out:  ME Push-ups in :60 sec x 2

Thanks to Kyle Allen and the LFD crew for getting the lights in the gym operational, it made a huge difference! 

WOD 060414

WOD 060414

Strength:  Clean 3-3-3-3-3

EMOM for 12 min:

8 Burpees
8 OH Lunges

Score is total reps.  Cash out:  500m row for time.

WOD 060314

WOD 060314

Strength:  Thrusters 2-2-2-2-2-2

4 Rounds for time:

200m Med Ball Run
20 Wall Balls
25 HR Push-ups
30 Broad Jumps

Post times to comments.  Cash Out:  Hollow Rock (:30 on/:30 off) x 3

WOD 060214

WOD 060214

Strength:  Floor Press 4-4-4-4-4

AMRAP in 20 min:

5 Handstand Push-ups
10 Back Squats
15 Burpee Pull-ups

Post rounds to comments.  Cash out:  50 Sledge Strikes each arm.

WOD 060114

WOD 060114

For time:

20 Push Press
200m Run
15 Push Press
400m Run
10 Push Press
800m Run

Post times to comments.