Strength: Snatch (Power or Squat) Heavy single for the day WOD: 5 three minute AMRAPS in 19 minutes 3 Power Snatches 95/65/55 6 pushups 9 airsquats Then rest 1 min and repeat for 5 rounds *After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and...Read More
Skill: muscle ups WOD 10 Min EMOM MIN 1: 4 Muscle Ups or 8 ring rows to dips MIN 2: 12/10/8 cal bike Rest 2 mins 10 MIN EMOM MIN 1: 15 Ab Mat Situps MIN 2: 200m RowRead More
Strength: Push Jerk (can also do split jerk) 10 MIN EMOM On the Minute x 10: 2 Push Jerks (work to a heavy set of 2) WOD: 12 MIN AMRAP 35 Double Unders 9 Deadlifts 7 Hang Power Cleans 5 Push Jerks Barbell: 155/105/95Read More
WOD: 5 Rounds For Time: 21 Wallballs (20/14/10) 18 Alternating Dumbbell Power Snatches (50/35/25) 15 Box Jumps (24″/20″) 12 Pullups *25 min time capRead More
WOD: [0:00 – 13:00 ] 1 Mile Run Max Clean and Jerks (135/95/65) with time remaining [13:00 – 16:00] Rest [16:00 – 25:00] 800 Meter Run Max Burpees with time remaining [25:00 – 28:00] Rest [28:00 – 33:00] 400 Meter Run Max Thrusters (95/65/55) with time remaining * Score each round on their own * Your final...Read More
Strength: Overhead Squat (build to heavy set of 3 in 15 mins) WOD: For Time: 100 Double Unders (or 200 singles) 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 10 Chest to Bar Pullups 10...Read More
Hi Everyone, Here we are. Can you believe it? One month left of 2020. Please take some time to read our exciting news for the month! New Open Gym Time Slots: In order for us to accommodate everyone’s schedules and do it in a safe way, we have decided to run “open gym” hours for you all....Read More
