Strength: Deadlift 10 min EMOM 2 Deadlifts all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: Five 2 min AMRAPS with a 1 min rest in between each (15 min total WOD) 7 Deadlifts 225/155/105 7/5 Cal Bike *max air squat with time remaining in the 2 mins *score total REPS on the air...Read More
Strength: Front Squat 10 min EMOM 2 FS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 27-21-15-9: Box Jump (24″/20″) Thrusters (75/55) *15 min hard time capRead More
Skill: Hand Stand Walks (10 min progressions) WOD: “Walk It Out” 20 min EMOM MIN 1: 15 Cal Row MIN 2: 10 TTB MIN 3: :30 sec hand stand walk practice or :30 sec hand stand hold on wall MIN 4: 25 ab mat situpsRead More
Strength: Hang Power Snatches (spend 13 mins working on the form) *option to build up in weight or stick to 1 weight WOD: Memorial WOD: “The Ang” *Our members Steve and Madeline lost a friend recently so this WOD is to remember her. 5 rounds for time: 20 WallBalls 20/14 15 Pullups 10 Hang Power...Read More
Strength: Power Cleans (spend 13 mins working up to a heavy single) WOD: “I Got Options” [On the 0:00 min] 9-6-3: Power Cleans (155/105/95) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] [On the 10:00 min] 12-9-6-3: Power Cleans (135/95/65) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] *Score = Sum Total Time of 2...Read More
WOD: For Time: 3 Rounds: 16 Pushups 16 Deadlifts 155/105/85 27/22/17 Cal Bike 3 Rounds: 50 Air Squats 16 Deadlifts 155/105/85 *Score = Time it takes to complete the workout *Goal is between 17-22 mins Optional Cashout Read More
