WOD: “Diane” 21-15-9 Dead Lift, 225#(135#) Hand Stand Push-ups (MOD = Push-up to shoulder tap… push-up + right/left tap =1) Strength: Weighted Walking Lunge 20-20-20 (That’s 10 each leg)Read More
WOD: As many reps as possible in 12min of 1 Over Head Squat, 95#(65#) 1 Box Jump, 24″/20″ 2 OHS 2 Box Jumps 3 OHS 3 Box Jumps Going up by one rep on each movement until the 12min is up. Strength: Push-press 3-3-3-3-3+ Ring Dip 10-10-10-10Read More
Sign-up sheets for the Nutrition Class and Skills 2 Class will be available tomorrow. There will only be 30 spots for each class, so if you are going to commit to coming, get your name on the list. WOD: 6 Rounds 5 Cleans, see chart 10 Chest 2 Bar Pull-ups 150m Run Max Clean Working...Read More
Warm-up WOD: 3 Rounds 30 Double Unders or 60 Single Unders 15 Leg Raise 10 Wall Balls WOD: 8 Rounds of: Max Rep Power Snatch, 20 sec Rest 10 sec Max Rep Wall Ball, 20 sec Rest 10 sec Score will be total reps completed over the 8 rounds. Warm-up with 3 sets of 3...Read More
Warm-up WOD: 3 Rounds 250m Row 20 PVC Pass Through 10 PVC Over Head Squat 5 Push-ups Start the warm-up WOD at the top of the hour, 10 min time limit WOD: AMRAP 15min 15 Pull-ups 15 Push-ups 15 Sit-ups Skill: Turkish Get-up Practice TGUs for 10min. If you’re proficient at them do 30(15 each...Read More
WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135#(95#) Toes 2 Bar Go fast and try not to break the reps. DO NOT go over the Rx’d weight. Strength: Dead Lift 3-3-3-3-3+Read More
WOD: AMRAP 12min 6 Clean and Jerks, 165#(110#) 12 Burpees The weight for this WOD should be challenging but not to the point of flooring you. Shoot for 75% of your C&J 1RM. Strength: Shoulder Press 3-3-3-3-3+ Ab Mat Sit-up 3×50Read More
