WOD Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight 3) *If...Read More
Week 3 theme: Dream vacation! Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts:30 Paloff Hold per side10 Halo Squats:30 Plank WOD Every 90 seconds for 24 Minutes (4 sets): Station 1 – Alternating Top Down DB Bench x 20 Reps(10 per)Station 2 – Prone Banded Leg Curls x 20...Read More
Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups :30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsWall Walks x 1-3 RepsBox Step Downs x 10 Alternating Legs Reps WOD Complete 5 Sets For Max Reps :30 Dips or Ring DipsRest :30:30 DB...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 4-4-4 @ 80% WOD Every 5 Minutes, for 15 minutes (3 sets): 500 Meter Row or 400 Ski15 Hang Power Snatches 75/5510 Burpees Over the Bar Score = slowest...Read More
Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, Two Rounds: Jump Rope x 60 secondsHalo Squats x 10 RepsWalking Lunge x 10 repsKettlebell Romanian Deadlift x 10 reps Strength/Skill Back Squat 4 Sets: 4 Reps @ 80% WOD Three Rounds...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: 2 Pause Snatch + 1 Snatch WOD Teams of two, one person working at a time, complete: 2,000 Meter Row60 Front Squats 135/9580 Deadlifts 185/125Read More
The Open/Intramural is here! Below are the updated teams. Week one theme is Nautical! Shrug Life AliBillyTinaLisaHannahTylerKenCJ Rowing Pains RhondaJoletteStefanKrisJustinRob LLeeEric Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat YBrittneySommerJill WOD’s in a name? AlainaEmilee BDanielleRolandHarrietNancyJoe MDexter WOD 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25...Read More
Inclement Weather Schedule update: No mid morning classes today. We plan to reopen for classes at 3:30. Warm-Up 2 Minute Bike, Ski, or Row Then, 3 Rounds: 10 Pineapple Pickers10 Air Squats10 Reverse Lunges10 Pineapple WOD EMOM For 21 Minutes (7 sets): Station 1 – Barbell Complex*Station 2 – Ski 8/6 CaloriesStation 3 – Hollow...Read More
Intramural Week 2 Theme: Nautical Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Reverse Lunges10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 10 RepsWall Walks x 1-3 RepsSupine Barbell Rows x 4 Reps WOD 6 Minute AMRAP: 10 Back Rack Lunges 95/65(from the rack)10...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD Complete 6 Sets For Max Reps: :45 Bike, CaloriesRest :45:45 KBS 53/35Rest :45Read More
