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WOD – November 20, 2019

Strength

Back Squats6-4-2Then heavier,6-4-2

WOD

10 Minute AMRAP:20 Step-Ups (24/20)16 Wall Balls (20/14)12 Burpee Pull-Ups

Finisher

3 Sets:10-12 Toes to Rings:20-:30 Second Hollow Body Hold

By |November 19th, 2019|WOD|0 Comments

WOD – November 19, 2019

WOD

24 Minute EMOM:1 Minute Calorie Row1 Minute Calorie Bike1 Minute 25′ Shuttle Run1 Minute Rest

Strength

3 Sets:10 Hip Extensions20 Weighted Lunge Steps

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

WOD – November 18, 2019

STRENGTH

Snatch Complex

5 sets of the following: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat

WOD

4 Rounds for time: 40 Double Unders 10 DB Hang Power Cleans (50s/35s) 10 DB Push Press

By |November 17th, 2019|WOD|0 Comments

WOD – November 15, 2019

Part I

4 Rounds For Completion500 Meter Row15 V-Ups*Rest as needed between rounds

Part II

5 Rounds Not For Time:6 Double DB or KB Push Press15 Banded Tricep Extensions

Part III (optional)

For Time:3,000 Meter Bike

By |November 14th, 2019|WOD|0 Comments

WOD – November 14, 2019

Strength

3-4 sets:Single Arm Incline Bench 10/sideSingle Arm Rows 12/side

WOD

For Time:9-15-21Back Squats (light)21-15-9Burpees Over the Bar

Midline Finisher

3-4 sets of20 Russian Twists5 Inch Worms

By |November 13th, 2019|WOD|1 Comment

WOD – November 13, 2019

Strength

EMOMx102 TNG Power Snatch

WOD

8 Minute AMRAP:30 Double Unders15 Abmat Sit ups10 Deadlifts (155/105)

After Party

3×10 GHD Back Extensions*Set the Pad at the hip crease.

By |November 12th, 2019|WOD|0 Comments

WOD – November 12, 2019

Strength

Front Squat3x6 at or around 70%

WOD

3 Rounds for time:20 Cal Row15 Medball Cleans10 Chest-to-Bar Pull-Ups

After Party

4×8 Single Arm Overhead Press (DB heavy)

By |November 11th, 2019|WOD|0 Comments

Veterans Day

First, and most importantly- Thank you to everyone who has served our country. Your bravery to protect Americas freedom demands a gratitude that we just don’t know how to express with words.

We hope everyone can join us tomorrow during our Open Gym hours from 8:30-11a. We will have some workout recommendations on the whiteboard, […]

By |November 10th, 2019|WOD|0 Comments

WOD – November 8, 2019

Open WOD 20.5

For the majority of us, this workout comes down to how quickly you can complete the Row and Wall Balls.

By |November 7th, 2019|WOD|0 Comments

WOD – November 7, 2019

Strength

4 Sets: KB or DB Floor Press x 10-12 reps Bent Over Rows + ISO Hold x 8 reps + 15-20 sec hold

WOD

12-9-6 Weighted Step Ups Strict HSPU Strict Pull Up

By |November 6th, 2019|WOD|0 Comments