Tuesday 7.17.18

by Admin | July 16, 2018 | WODs and News | 0 Comment

 Nick Hollander

 

Clean
1 rep every 30 seconds for 10 minutes

"Eraser"
EMOM x 10
Odd- up to 3 Wall Climbs or 40" HS Walk
Even - up to 30 seconds hanging L-sit hold

News

The 800 gram challenge is underway! Read more about the challenge here. 

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come.

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.16.18

by Admin | July 15, 2018 | WODs and News | 0 Comment

 5:30am crew

 

"Emmitt"
3 Rounds
4 min AMRAP
21 Wall Balls (20#/14#)
15 T2B
9 Deadlifts (225#/155#)
Rest 4 min between Rounds

Goal - Try to match your score each round
Score is worst round

News

The 800 gram challenge starts today! Read more about the challenge here. 

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come.

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.15.18

by Admin | July 14, 2018 | WODs and News | 0 Comment

 Bill

 

"Somewhere on a Beach"
5 Rounds
15 Power Cleans (95#/65#)
15 Box Jumps
15 KBS (53#/35#)

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 7.14.18

by Admin | July 13, 2018 | WODs and News | 0 Comment

Tim

 

"Stone Roll"
20 min Partner WOD - Partner WOD
200m Run (Together)
5 Sandbag Cleans (115#/75#) (each)
3 Muscle ups or Bupee Pull ups (each)

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 7.13.18

by Admin | July 12, 2018 | WODs and News | 0 Comment

Patty Anne

 

"All Summer Long"
3 Rounds
5 Squat Cleans (185#/125#)
20 HSPU
800m Run

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Thursday 7.12.18

by Admin | July 11, 2018 | WODs and News | 0 Comment

Ashley G.

 

"Water"
12 min AMRAP
12 Box Jumps (24"/20")
12 Push Press (95#/65#)
12 Abmat Sit ups

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Today!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 7.11.18

by Admin | July 10, 2018 | WODs and News | 0 Comment

Brian S.

 

"Beachin'"
5 Rounds
20 Wall Balls (20#/14#)
20 Pull ups
40 Double Unders

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Thursday, 7/12!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 7.10.18

by Admin | July 9, 2018 | WODs and News | 0 Comment

Matt D.

 

Front Squats
5-5-3-3-3+

18POINTZERO
DB Snatches (50/35#)
Burpees over the DB (Lateral)

Compare to 1.23.18

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.9.18

by Admin | July 8, 2018 | WODs and News | 0 Comment

Al W.

"McNugget"
10 Rounds
1 minute of
Bike
Burpees
Row
Note - Score is the least number of each movement added together

Compare to 12.8.17

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.8.18

by Admin | July 7, 2018 | WODs and News | 0 Comment

Coach Stan

 TABATA Something Else
TABATA Interval of the following:
Pull ups
Push ups
Abmat Sit up
Squats
*TABATA interval is 8 rounds of :20 on and :10 off
**TABATA score is the least number of reps performed in any of the eight intervals.

News

Bring a friend day is next Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!