WOD

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 set
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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 for Time: 60 Double-Unders30 Kettlebell Swings 53/3510 Alternating Reverse KB Goblet Lunges
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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 185/125
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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 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) Open Workout “23.1”
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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 or Tuck Hold x :15 – :30 Complex = 2 Hang Power Cleans + 3 Fronts Squats + 4 Deadlifts Choose a weight which you can complete all three movements without letting go of the barbell.
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