Thursday 6-17-21
Rowing Pains 3 Rounds: 750m Row 15 Burpee Pull Ups Comp: As Written Sport: Burpees with Jumping Pull Ups to Rings Fitness: 10 Burpees with Jumping Pull Ups to Rings Scoring: Time
Wednesday 6-16-21
Go Fetch Courtesy of Comp Train 50 Wall Balls 800m Run 50 Alternating Dumbbell Snatches 800m Run 50 Alternating Dumbbell Snatches 800m Run 50 Wall Balls Comp: 20#/14# Wall Balls, 50#/35# DB’s Sport: 14#/10# Wall Balls, 35#/25# DB’s Fitness: 10#/6# Wall Balls, 25#/20# DB’s Scoring: Time Athletes Notes Hey Guys, Please do not stress this WOD! ...
Tuesday 6-15-21
In the Thick of It 12 minute AMRAP Ascending by 4 each rounds 4 Single Dumbbell Burpees 4 Toes to Bar 4 Box Jumps 8 Single Dumbbell Burpees 8 Toes to Bar 8 Box Jumps 12 Single Dumbbell Burpees 12 Toes to Bar 12 Box Jumps Comp: 50#/35# / 24″/20″ Sport: 40#/25#, 20″/18″ / Toe ...
Monday 6-14-21
Back Squat 7-5-3-7-5-3-7-5-3 Back Squat for load: #1: 8 reps @ 63% #2: 6 reps @ 73% #3: 4 reps @ 78% #4: 8 reps @ 73% #5: 6 reps @ 78% #6: 4 reps @ 83% #7: 8 reps @ 78% #8: 6 reps @ 83% #9: 4 reps @ 88% This is our ...
Sunday 6-13-21
8am: Open Gym Suggested WOD TBD 9am: SUNDAY FUNDAY- Deck of Cards- The cards will choose your reps…I wonder how the movements will be chosen??
Saturday 6-12-21
Partner WOD AMRAP 30: 30 Calorie Row 30 Push Jerks* 30 Box Jump Overs 30 Lateral Burpees Over Bar – You and your partner will split any way that works for you * Push Jerks will increase in weight every Round Fitness: Round 1: 55/35 Round 2:65/45 Round 3:85/55 Round 4: 95/65 Sport Round 1: ...
Friday 6-11-21
Clean Complex 6/12/2021 18 minutes to form a Heavy: Power Clean + Hang Squat Clean + Squat Clean Scoring: Load Squeaky Clean 3 Rounds: 400m Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Comp: (115/85) Sport: (95/65) Fitness: (65/45) Scoring: Time
Thursday 6-10-21
Stop Drop and Run 35 minute time cap 100 Double Unders 15 Burpees Over Bar 30 Deadlifts 75 Double Unders 15 Burpees Over Bar 30 Shoulder to Overhead 50 Double Unders 15 Burpees Over Bar 30 Front Rack Lunges – Every 4 minutes, 400m Run. Starting at 3,2,1 Go. COMP: (115|75) Double Unders SPORT: (75/55) ...
WEDNESDAY 6-9-21
Back Squat 7-5-3-7-5-3-7-5-3 Back Squat for load: #1: 7 reps @ 71% #2: 5 reps @ 76% #3: 3 reps @ 81% #4: 7 reps @ 76% #5: 5 reps @ 81% #6: 3 reps @ 86% #7: 7 reps @ 81% #8: 5 reps @ 86% #9: 3 reps @ 91% This is our ...
Tuesday 6-8-21
Walking Lunges 6/7/21 3 Rounds: 10 Walking Lunges – DB OH Right 10 Walking Lunges – DB OH Left 100m Single DB Farmers Carry Ab-by 20 minute AMRAP 400m Run Max Set Toes 2 Bar – Scored by total # of TTB COMP: Toes 2 Bar SPORT: Toes thru rings FITNESS: Knee Ups Scoring: Reps