WOD – November 1, 2019

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 […]

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

WOD – October 31, 2019

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

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

WOD – October 30, 2019

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.

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

WOD – October 29, 2019

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

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

WOD – October 28, 2019

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 […]

By |October 27th, 2019|WOD|1 Comment

WOD – October 25, 2019

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 […]

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

WOD – October 24, 2019

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)

By |October 23rd, 2019|WOD|1 Comment

WOD – October 23, 2019

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

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

WOD – October 22, 2019

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

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

WOD – October 21, 2019

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

By |October 20th, 2019|WOD|0 Comments