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    5:30 - 7:30 PM

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    5:30 - 7:30 PM

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    5:30 - 7:30 PM

    THURSDAY 06:00 - 8:00 AM
    5:30 - 7:30 PM

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    5:30 - 7:30 PM

    SATURDAY 9:00 - 11:00 AM

    SUNDAY CLOSED

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Travel W.O.D.’s

Use these WODs when you are on vacation or on the road.  We suggest you buy a jumprope.  To stick to capacity at random task and not pick and choose the WODs grab a deck of cards, pull out the spades Ace through Jack and blindly pick one. Enjoy your WOD.

 

Ace = Angie

For time
100 Pull-ups
(100 Double unders or 300 singles or 100 jump tucks)
100 Push-ups
100 Sit-ups
100 Squats
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Two = Barbara
5 Rds, rest three minutes between rds
20 Pull-ups
(sub with 20 Double Unders or 20 jump tucks)
30 Push-ups
40 Sit-ups
50 Squats
Post total time including rest periods.
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Three = Chelsea
Every minute on the minute for 30 minutes perform
5 Pull-ups
(sub with split squat jumps, both legs equals one rep)
10 Push-ups
15 Squats
If you can’t complete task in minute, it now becomes an amrap WOD.
Post minute completed and number many rds.
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Four = Cindy
20 minutes AMRAP
5 Pull-ups
(sub with 5 Double Unders or 5 jump tucks)
10 Push-ups
15 Squats
Count rds.
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Five = Mary
20 minutes AMRAP
5 Hand Stand Push-ups
10 One-legged squats
15 Pull-ups
(sub with 15 Double Unders or 15 jump tucks)
Count rds
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Six = Annie
For time
50 – 40 – 30 – 20 – 10
Double Unders
(triple the singles or tuck jumps)
Sit-ups
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Seven = Nicole
AMRAP 20 minutes
Run 400 meters
Max reps pull-ups
(sub with max push-ups)
Count number of reps completed
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Eight = Michael
Three rounds
Run 800 meters
50 Supermans
50 Sit-ups
Post time.
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Nine = Murph
For time
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
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Ten = Griff
For time
Run 800 meters
Run 400 meters backward
Run 800 meters
Run 400 meters backward
*******************************************************************************************
Jack = Vaca
5 rds
Max Push-ups
Max Squats
10 Burpees
Rest 60 seconds between rds
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