Warm-up 2:00 bike, row, ski 3 sets: :30 Leaning support on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Ring push-ups @21X15 Weighted strict pull-ups10 V-ups or tuck-ups WOD 4 sets for max reps: :30 Dips:30 Rest:30 Bike, calories:30 Rest:30 Burpees:30 RestRead More
Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse linges Strength/Skill Push Jerk 4-4-4-4-4 75% WOD 3 rounds for time of: 500 meter row or ski12 Deadlifts, 225/155 lbs21 Single...Read More
WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 21 minutes: 3 Push jerks 155/1056 Pull-Ups9 Toes-to-Bar12 Goblet Squats 70/5315 Calories of RowingRead More
Warm-up 2:00 bike, row, ski 3 Sets: 100 meter single OH DB carry10 PVC pass through lunges5-10 Push-ups Strength/Skill Snatch 3 70%3 75%2 80%1 85%1 90%1 95%1 100+% WOD EMOM for 15 minutes: Station 1|Dips x 5-10Station 2|Bar hang x max timeStation 3|D-ball carry x 100 MetersRead More
Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Ring rows10 Pineapple pickers Strength/skill Clean 12 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 4 Deadlifts 275/15512 Burpees over the barRead More
Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold:15 Sit-ups Strength/skill Push jerk 5-5-5-5-5 70% WOD 5 sets for max reps: :30 Strict HSPURest :30:30 V-upsRest :30:30 Shuttle run 25′Rest :30...Read More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter farmer carry10 Sampson lunges10 Pineapple pickers WOD Every 6 minutes for 30 minutes: 500 Meter row or ski30 Box step-ups 24/20″15 KBS 53/35 Score = slowest setRead More
