WOD – January 20, 2020

January 19th, 2020|0 Comments

Reminder: Todays schedule is class at 5:30AM and open gym from 8:30-11:30AM.

“Dorie”

AMRAP (with a Partner) in 20 minutes:Buy In:150 meter Partner Carry (each)Then, in the time remaining:Partner A completes 1 round of:15 […]

WOD – January 17, 2020

January 16th, 2020|0 Comments

Strength A

EMOM 10 MinutesOdd – 5 Strict Pull UpsEven – 1 Power Clean + 5 Front Squats

Strength B

Every 30 seconds for as long as you can last up to 10 minutes:3-5 Unbroken Chin UpsComplete immediately […]

WOD – January 16, 2020

January 15th, 2020|0 Comments

Strength

4 x 8 Bench Press

WOD

Death by Shuttle Run

Finisher

3 x 8 Landmine Rows

WOD – January 15, 2020

January 14th, 2020|0 Comments

Strength

Deadlift8-7-6-5-4-3-2-1

WOD

10 minute AMRAP10 DB Deadlift10 DB Cleans10 DB Push Press

Finisher

20 In-outs20 Bicycles20 Reverse Bicycles20 Leg Climb Right20 Leg Climb Left20 Russian Twists

WOD – January 14, 2020

January 13th, 2020|0 Comments

WOD

Alternating for 10 minutes with a partner:Even: 1 Minute Calorie RowOdd: 1 Minute Wall BallsAllow 10-15 seconds for transition timeScore is total Calories on Rower

Strength

EMOM until failure or 10 Minutes4 Step Ups4 Devil PressOnce you […]

WOD – January 13, 2020

January 12th, 2020|1 Comment

Strength

Back Squat6 Sets of 3 (80-85%)

WOD

For Time:2 Rounds40 Calorie Row30 Sit Ups20 Pull Ups10 Burpees

Finisher

4 x 4 Jumping Pull UpsHold negative for max time

WOD – January 10, 2020

January 9th, 2020|0 Comments

Strength

Deadlift1 Set of 53 Sets of 35 Sets of 1

WOD

For time:3 Rounds400M Row/800M Bike20 T2B40 KB Swings

Finisher

Gymnastics Skills – 10 minutes to work on:Kick up to wall with controlled descent for repsORKick up to free […]

WOD – January 9, 2020

January 8th, 2020|0 Comments

Strength – Aerobic

Row/Bike Partner WOD – Alternating every 2 minutes for 5 rounds0:30 – Light Effort1:00 – Medium Effort0:30 – Hard Effort

WOD

“Annie”50-40-30-20-10Double UndersSit Ups

Finisher

99 Banded Pull Downs33 Thick Band33 Medium Band33 Thin Band