• Coach Rob

WOD for Friday 220311

COME TO FRIDAY NIGHT LIGHTS!! 80’s Style!! Come dressed up in your parachute pants, neon colors and whatever else defined that era…

There will be food and friends and a little sweat…yeah, sorry about that. Anyway, it will be a good time! Bring your families/friends to cheer you on!


21 Pull-ups

42 Double Unders

21 Thrusters 95/65

18 CTB Pull-ups

36 Double Unders

18 Thrusters 115/75

15 Bar Muscle-Ups

30 Double Unders

15 Thrusters 135/85

Whatever time you end up coming, make sure you put your name in a slot to choose your heat for the WOD. There will be a whiteboard with heat times.

The door will open at 4:00 pm. Come in, warm up (there are suggested warmup movements on the whiteboard) and above all enjoy!

116 views0 comments

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box