WOD – December 5, 2019

Strength

Bench Press 4×8 *10 Alternating Single Arm Rows KB or DB (10 each arm)

WOD

3 Rounds for time: 15 Burpees Over the Bar 10 Deadlifts (Ascending Weight, see below)- Round 1 (225/155)- Round 2 (255/175)- Round 3 (275/185)

By |December 4th, 2019|WOD|0 Comments

WOD – December 4, 2019

WOD

Part I 4 Sets not for time: 20 Cal Assault Bike 20 Russian Twists 1:00 Min Plank

Part II 9 Min AMRAP: 60 Double Unders 40 Air Squats 20|15 Push Ups

Finisher

3 Sets 12 Hip Extension or 10 GH Raises 20-30 Banded Hamstring Curls

By |December 3rd, 2019|WOD|0 Comments

WOD – December 3, 2019

Strength

Back Squats 6×3

WOD

5 Rounds For Time 5 Hang Power Snatch (95/65) 10 Abmat Sit Ups 15 Wall Balls (20/14)

By |December 2nd, 2019|WOD|0 Comments

WOD – December 2, 2019

Hero WOD Abbate

Annemarie wrote a wonderful piece in honor of her cousin, read it here: Honoring Sergeant Matthew T. Abbate

*If running isn’t happening, see whiteboard for alternatives.

By |December 1st, 2019|WOD|0 Comments

WOD – November 27, 2019

Thanksgiving Schedule

Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular

Community Event!!

WOD

30:00 AMRAP10 Wall Ball (20/14)10 Sit Ups10 Push Ups10 kettlebell Swings (53/35)10 Step Ups10 Air Squats10 Double Unders10 Burpees200 Meter Run or Row if raining

By |November 26th, 2019|WOD|1 Comment

WOD – November 26, 2019

Thanksgiving Schedule

Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular

Community Event!

Strength

Push Press 3×5*Work up to a heavy 5 reps

WOD

For Time20-15-10-5Thrusters (95/65)Chest to Bar Pull Ups

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

WOD – November 25, 2017

WOD

18 Minute EMOM: 1st Min: 15|12 Cal Row 2nd Min: 20 Mountain Climbers + 8 Toes to Bar 10 Sumo Deadlift High Pull

Midline Work

Tabata Hollow Body Rocks Superman Hold

Finisher

3-4 Sets 8 Single Leg Glute Bridge 3 sec negative (each leg) :45 Second Side Plank

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

WOD – November 22, 2019

See you there!

WOD

Every 4 Minutes for 20 Minutes (5 Rounds) 500|400 Meter Row 15 Goblet Squats

Strength

Friday Super Set 4 Sets 15 Bent Over Barbell Rows with Wide Grip (Medium weight) 12 Single Arm DB Rows each arm (Heavy)

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

WOD – November 21, 2019

Strength

3-4 Working Sets:3 “Touch and Go” Power Clean (65-70%)8 – 10 Dips*Today we want to work up to 65-70% of your Power Clean for 3 unbroken reps then start the 3-4 sets.

WOD

7 Minute AMRAP:6 Toes to bar6 DB Hang Power Snatch Right Arm (50/35)6 DB Hang Power Snatch Left Arm (50/35)

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

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