Fitness: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 4 Min AMRAP...Read More
Fitness: A.) 5×10 heavy Russian KB swings B.) 8 Min AMRAP 2 KB clean + push press (Switch hands, 2 total) 8 burpees 4 KB clean + push press (Switch hands, 4 total) 8 burpees And so on… Performance: A.) Clean and Jerk 6×1 @ 90% or less B.) 8 Min AMRAP 2 P Clean...Read More
Fitness/Performance A. RDL 5×3 aim for 5-10lbs more then previous weeks. B. For time: 25 WallBalls (20/10)2 Pull ups20 WB4 PU15 WB6 PU10 WB8 PU5 WB10 PU Sport: A. RDL’s – 5×3 @ or above 1RM clean B. For Time: 35 Wallballs (20/14)4 Chest to Bar25 WB8 C2B15 WB12 C2B5 WB16 C2B C. Front squats 6×3...Read More
WOD: A.) Clean and Jerk – 8×1 @ 85% 2 min break or less B.) 8 rounds w/ partner – Handstand hold / planks and Sprints – 1 partner holds the hand stand while the other sprints across the parking lot to the grass then sprints back. SPORT: A.) Clean and Jerk – 8×1...Read More
Friends and Family Day. Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd...Read More
WOD A. Back Squat 7×2 @ 85% with pause on 1st rep B. 5 min AMRAP 7 pull ups 30 DU -5 min rest 5 min AMRAP 10 Russian swings (1.5/1) 10 Wall balls (20/10) SPORT A. Back Squat 7×2 @85% 3 second pause on the first rep. Stand 10 seconds before 2nd rep....Read More
WOD: A.) Snatch – 8×1 @ 85% B.) 5 Rounds AFAP 6 Front Squat (135/95) 4 wall walks 15 Cal Row or 1.5 lap run. Sport: A.) Snatch – 6×1 @ 85% – EMOM Snatch Pulls – 4×2 @ 20lbs heavier B.) 5 Rounds AFAP 6 FS (185/125) 9 HSPU- Deficit 15 Cal Row or 1.5 lap run...Read More
WOD: A. Make up lift or work on goat. B. With Partner 40 Pull-ups 2000m Row (Switch every 500m) 60 Front Squats (Double KB or Sandbag) SPORT: A. Make up lift or goat work. B. 3 rounds for time: 5 Muscle Ups300m row15 front squat 155#/105# Accessory work: 3×15 GHD sit-up 15 min. of Handstand...Read More
WOD: A. Work up to heavy 3 rep back squat. B. Fran For time: 21-15-9 Thrusters (95/65) Pull-ups Sport: A. Work up to heavy 3 rep back squat. B. Heavy Fran For Time: 21-15-9 Thrusters (135/95) CTB Pull-ups Read More
