Tuesday 12.1.20

Tuesday 12.1.20

  • Category: WOD
  • Published: November 30, 2020

Core Work: 3 Rounds: 1-minute Bird Dogs 1-minute Single Leg Glute Bridges 30 sec Side Plank Right 30 sec Side Plank Left   WOD: 18-minute AMRAP 20/15 Cal Schwinn or Row (15/12 Calorie Assault) 12 Hang Power Cleans 9 Burpee Box Jump Overs RX: (115/85) (30”/24”)

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Monday 11-30-20

Monday 11-30-20

  • Category: WOD
  • Published: November 30, 2020

Strength: Strict Presses 5,4,3,2,1,1,1 · Adding weight each set. Let’s see where we can get   WOD: (20-minute time cap) 80 Double Unders 40 Wall Balls 20 Toes 2 Bar 60 Double Unders 30 Wall Balls 15 Toes 2 Bar 40 Double Unders 20 Wall Balls 10 Toes 2 Bar

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Sunday Suggested WOD or Open Gym 11.29.2020

Sunday Suggested WOD or Open Gym 11.29.2020

  • Category: WOD
  • Published: November 28, 2020

Suggested WOD  (Even if you are doing open gym, please sign up on MindBody) 10,000m/8,000m Meter Bike or 4,000m/3,000m Row · Every 2 minutes, starting at 3,2,1 Go….10 Burpees

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Saturday 11.28.2020

Saturday 11.28.2020

  • Category: WOD
  • Published: November 27, 2020

WOD: 20/15 Calorie Row, 10 Hang Squat Cleans 20/15 Calorie Row, 9 Hang Squat Cleans 20/15 Calorie Row, 8 Hang Squat Cleans 20/15 Calorie Row, 7 Hang Squat Cleans 20/15 Calorie Row, 6 Hang Squat Cleans 20/15 Calorie Row, 5 Hang Squat Cleans 20/15 Calorie Row, 4 Hang Squat Cleans 20/15 Calorie Row, 3 Hang ...

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Friday 11.27.2020

Friday 11.27.2020

  • Category: WOD
  • Published: November 26, 2020

WOD: 15 minute AMRAP Muscle Ups · Every 3 minutes, starting with 3,2,1 Go: 300m/250m Row + 6 burpees Over Rower · Athlete may stop at 30 Muscle Ups   5-minute Rest   10-minute AMRAP 10 Deadlifts (225/155) 15 Handstand Push Ups Short Short Loop Then… 1 mile Jog

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HAPPY THANKSGIVING! 11.26.2020

HAPPY THANKSGIVING! 11.26.2020

  • Category: WOD
  • Published: November 25, 2020

“Thanksgiving Sampler” 5 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats Then… 4 Rounds: 8 Handstand Push Ups 15 Kettlebell Swings Then… 3 Rounds of: 15 Box Jumps 10 Toes 2 Bar Then.. 2 Rounds of 20 Wall Balls 25 Sit Ups Then 1 Round of: 50 Burpees

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Wednesday 11.25.2020

Wednesday 11.25.2020

  • Category: WOD
  • Published: November 24, 2020

Skill / Strength: 5 Sets every 2 minutes 1 Power Cleans + 3 Front Squats + 1 Jerk · Add weight each Round · Your last weight should be heavier than the last weight you plan to use in the WOD   WOD: 3-minute AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95) ...

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Tuesday 11.24.2020

Tuesday 11.24.2020

  • Category: WOD
  • Published: November 23, 2020

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Monday 11/23/2020

Monday 11/23/2020

  • Category: WOD
  • Published: November 23, 2020

Strength: Back Squats 5 at 75% of Base Weight 3 at 85% of Base Weight Max Effort at 95% of Base Weight   WOD: 20-minute AMRAP 30/24 Calorie Row 30 Wall Balls 30 Alternating Dumbbell Snatches

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Sunday WOD or OPEN GYM 11.22.2020

Sunday WOD or OPEN GYM 11.22.2020

  • Category: WOD
  • Published: November 21, 2020

You can do the suggested WOD or OPEN GYM (be sure to sign up on on mindbody) WOD: (40-minute AMRAP) 400m Run 20 Kettlebell Swings 20 Single Kettlebell Box Step Ups (10 Left/10 Right) 20 Kettlebell Drags 100m Single Arm Kettlebell Overhead Carry, switch at 50m  

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