Strength
Take 10-15 Minutes to warm up your Clean and Jerk.*Try to do at least one rep at each of the weights you plan to hit in the WOD.
WOD
For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box […]
We are sorry for the late notice, there will be no 5:30PM and 6:30PM classes today. Have fun and be safe tonight.
WOD
Every 4 Minutes for 20 Min 20|15 Cal Bike 50 Double Unders
After Party
3 Sets: 15 Hip Extensions
*Weighted or Banded if needed. Scale to reverse crunches
Strength
Back Squats – 5×5
WOD
4 Sets:500 Meter Row1:00 Min Farmer Carry1:00 Min Plate Overhead Press*Holding a plate at chest high and ending locked out overhead.
Pumpkin carving tonight at 5:30 PM!
STRENGTH
3 Sets: 10 Pendlay Rows 1 Set of “Sevens/21s” barbell curls
WOD
30-20-10 Kettlebell Swings Burpees
After Party
3×20 V-Ups
Reminder: Pumpkin Carving will be going down on Tuesday, October 29th at 5:30pm. Cubs and bears will both be at 4:30pm. Please BYOP(umpkin)!
Strength
Strict Press 5×5
WOD
Buy In – 30 Cal Row or Bike3 RFT15 Power Cleans15 Knees to ElbowsCash Out – 30 Cal Row or Bike
After Party
3 Sets:DB Incline Bench Sets:12-15 Reps (Heavy)12-15 […]
With a workout like to this, take plenty of time to warm up for your Deadlifts and HSPU. These are two movements that shouldn’t be taken lightly. P.S. If/When marking the wall for your tape target, please use something that will wipe off. Thank you!
Open WOD 20.3
For time:21 deadlifts (225/155)21 handstand push-ups15 deadlifts15 […]
Strength
Back Squats5x5*Keep weight moderate to work on form. Make them perfect!
WOD
For Time:1,000 Meter Row50 Wall Balls (20/14)25 Hang Power Cleans (95/65)
STRENGTH
Bench Press Every 2 Minute for 10 Minutes complete 2 reps *During your “Rest” complete 10-15 Bent over DB or KB Rows
WOD
3 Rounds for Time: 21 Kettlebell Swings (53/35) 15 Toes to Bar 9 Strict HSPU
Strength
15 Minutes to build through the complex:1 Cluster + 2 Thrusters*1 Squat clean thruster into 2 additional thrusters, 3 thrusters in total
WOD
“Fran”21-15-9ThrustersPull-Ups
Strength/Skill
Snatch 5×1 (15 minutes)*Rest 2 Minutes between snatches
WOD
Every 8 Minutes for 32 Minutes (4 rounds)500 Meter Row3 Snatches400 Meter Run3 Snatches*60%-70% of the strength work