Hi Everyone, Spring is finally here and Summer is right around the corner! We are all hopefully getting a taste of life post-COVID and seeing the light at the end of pandemic life. We’re super excited to finally be able to host some more social events outside of the gym in the coming months. Be on the...Read More
Strength: Deadlift 10-minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: “Couplet” For Time: 21-18-15-12-9-6-3 reps of Deadlifts (Bodyweight) Wallballs 20/14/10Read More
5 MIN AMRAP : Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches (135/95/65) Rest 5 Minutes 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches (95/65/55) Rest 5:00 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches (75/55/45)Read More
Strength: Back Squat 10 minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9/6 Calorie Assault Bike 9 Front Squats 115/85/65Read More
10 DB Snatches (50/35/25) 20 pushups 25 Air Squats 200m run 20 DB Snatches 20 pushups 25 Air Squats 200m run 30 DB Snatches 20 pushup 25 Air Squats 200m run *must alternate each arm on DBRead More
Strength: Deadlift 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: 1 round of: 10 CTB Pullups 20 Deadlifts (185/135/105) 30 Wallballs (20/14/10) Rest 2 mins 1 round of:...Read More
Strength: Push Jerks (spend 15 mins working to heavy single) clean weight then jerk it. NOT off the rack WOD: 3 Rounds For Time: 400 Meter Run 15 TTB 10 Push Jerks (155/105/95)Read More
Strength: Back Squat 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: Every 3:00min x 5 Rounds 9 Box Jumps (24″/20″/16) 12 Double Dumbbell Front Squats (50/35/25lb) 12/10/8 Calorie...Read More
