Don’t walk too closely to someone who’s performing a lift. Stay mindful of your surroundings as a lifter and while walking around the gym. Give plenty of space between yourself and a moving barbell. Pick up your equipment. We learned this as toddlers. Don’t give up now. When you’re done with it, wipe it down,...Read More
Happy Veterans Day! All Levels: A.) 5 rounds Sprint to grass and back rest 1 min. B.) 10 Min AMRAP 10 American KB Swings (28kg/20kg)(Function= Russian) 12 Med Ball Slams (30/20, 50/40) 14 Sit-ups (Compete=GHD) Buyout 800 m row or run Results to BTWB!Read More
Function: A.) 8 min. EMOM 3x KB Clean and Press B.) For time: 100 Single Unders 20 Dbl KB Swing 20 Pull-ups Rest 5 min Repeat with 1 KB Perform/RX: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 75 Dubs 20 Power Clean (95/65) 20 Pull-ups Rest...Read More
Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More
ALL Levels! A.) 7 rounds with partner: – Carry pumpkin across lot – Sprint back Partner does the opposite ____ PUMPKIN NEVER TOUCHES THE GROUND Rotate through all 3 AMRAP’s, rest 3 min after the 3rd one and then repeat all 3 B.) With a partner 3 min AMRAP Partner 1: 5 cal bike Partner 2:...Read More
Have you ever had a WOD bring you to tears? Do you want Chipotle to replace all of your meals? Well you’re not alone. Stephanie is anything but ordinary but I bet you’ll find you’ve got a lot in common with her. J: What do you do for a living? S: I work in Patient...Read More
Function: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 Wallball Sit-ups 100 Double KB Push Press (1.5/1) Perform/RX: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate...Read More
Function A). Dbl KB OHS – 6 x 3 B). 5 Rounds 10 single arm KB OHS (5L/5R) 10 Dips 2 Lap Run Perform A). OHS – 6 x 3 (from squat rack) B). 5 Rounds 10 OHS (135/95) 10 Dips or 1-3 MU 400 m Run Compete A). OHS – 6 x...Read More
