WOD Blog

Sat, Sep 9 2017

Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD: FREE FOR ALL
Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!
Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods
Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Happy Birthday Richard
Most Recent Benchmark:
GRACE 2-10-20 on Feb 10, 2020 (8 days ago)
Metcon: 'NAUGHTY 90' 8/27/16-9/9/17Metcon: INDIVIDUAL WARM UP 8/27/16

'NAUGHTY 90' 8/27/16-9/9/17


Metcon: Time-Rx3
'NAUGHTY 90'

In a team of 2 or 3 or if you dare by yourself

90 Box jumps (24'')
90 Jumping pull-ups
90 KB Swings (35#/20#)
Walking Lunge-90 steps
90 Knees to elbows
90 Push press (45#/35# Barbell)
90 GM's(45#/35# Barbell) or GHD Back Extension at BW
90 Wall balls  (20#/14#)
90 Burpees
90 Double unders

Rx2/3: See coach

GOAL: As a TEAM finish under 35 mins As an INDIVIDUAL don't die/under 45 mins
RULES: Partition reps as desired but must stay in order of movements

TodayAll Time

Jonathan A38:50 Rx KTC and 180 Single Jump Rope
Lila34:12 Rx2 Kristen. Rx all except step ups 24' and TTB/ktc
Charles45:24 Rx Solo
Jade29:21 Rx rachel & cami

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