WOD – August 1, 2019

Strength Day

Part IBack Squat10 – 8 – 6 – 4 – 8 – 6 – 4*After each set choose, 1 Minute Plank or 1 Minute L-Sit

Part IIDeadlift6 – 6 – 6 – 6*After each set choose, 1 Minute Handstand Hold or 1 Minute KB Front Rack Carry

By |July 31st, 2019|WOD|0 Comments

WOD – July 31, 2019

Strength

5×1.1.1 Power Cleans*Power Clean, wait 5 seconds, Power Clean, 5 seconds, Power Clean.

WOD

5 Rounds of:3 Minute AMRAP:30 Double Unders15 Kettlebell Swings20 V-Ups1 Minute Rest

By |July 30th, 2019|WOD|0 Comments

WOD – July 30, 2019

It’s with a heavy heart that today we celebrate the life of Karen Hazeltine who passed away early yesterday morning. Please keep the Hazeltine/Aponte family in your thoughts and prayers. Today, we are reminded that our health, our family, and our friends are irreplaceable and as unfair as life can be at times, we are […]

By |July 29th, 2019|WOD|0 Comments

WOD – July 29, 2019

Strength

Strict Press – 5×5

WOD

20 Minute EMOM: Min 1 – :45 Sec Max Row Min 2 – :45 Sec Max Dbl DB Hang Clean and Jerk Min 3&4 – 400 Meter Run Min 5 – Rest

By |July 28th, 2019|WOD|0 Comments

WOD – July 26, 2019

Strength

3-4 Sets 25 Calorie Bike 1 Minute Gun Walk

WOD

3 Rounds for time: 30 Wall Balls 25 Kettlebell Swings 20 Step Ups

By |July 25th, 2019|WOD|0 Comments

WOD – July 25, 2019

Alrighty, it’s been about 6 months since the last time we tested this one.

WOD

In a group of 310,000 Meters for time*Rotate every 250 MetersToday’s time cap is the end of class

By |July 24th, 2019|WOD|0 Comments

WOD – July 24, 2019

Strength

4 Sets:10 Romanian Deadlifts (RDL)10 Split Squats (each leg)*Start light and work up in weight, keep to 4 sets.

WOD

For Time:3 Rounds for time:400 Meter Run20 Deadlifts (135/95)15 Jumping Air Squats

By |July 23rd, 2019|WOD|0 Comments

WOD – July 23, 2019

Strength

Tempo Bench Press 5×6 (3 second negative)

Strength Pt. II

3 Sets: Chin ups x 10 Dips x 10 :45sec side planks (each side)

After Party Finisher

AMRAP: (continue until you can’t complete 10 reps unbroken)10 Incline push up (45deg)10 Incline push up (30deg)10 Regular push up (knees if needed)

By |July 22nd, 2019|WOD|0 Comments

WOD – July 22, 2019

STRENGTH/SKILL

Clusters of Clean and Jerk 5x 1.1.1 (One rep then drop, do another rep in 5 seconds…etc.)

WOD

21-15-9 Push Press (95/65) Burpee over the box (24”/20”)

By |July 21st, 2019|WOD|0 Comments

WOD – July 19, 2019

Part I

Alternating EMOM x 15 Min:45 Second Dbl KB Front Rack Carry45 Second Max Abmat Sit-Ups45 Second 12-15 Box Jump/Steps

Part II

3 Rounds for time:100 Meter Farmer Carry (2 Kbs)15 Kettlebell Sumo Deadlifts (1 Kb)20 Russian Twists (1 Kb)

By |July 18th, 2019|WOD|0 Comments