WORKOUT OF THE DAY STRENGTH: Snatch (Full) 1 OTMEM x 10mins, building WOD: (Pull it!!) 800m Run 60 Burpees 40 Pull-ups 20 DLs 16min Cap L1-275/185 L2-185/135 L3-135/95Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Move it!) Partner wod 3 x 10min AMRAPs, 2min rest between 1-Wall Sit*- 20 Air squats 2-Hover- 20 Hollow Rocks 3-OH Plate hold (45/35)- 10/ 7 Cals on rower *-You can only perform reps when your partner is in the “”static”” position, and your partner must complete the...Read More
WORKOUT OF THE DAY STRENGTH: Push Press 5rm building WOD: (Push It!) 30-20-10 KB Goblet Squats 1 arm KB P Jerks 2x Sit-up L1- 70/53 L2/M- 53/35 L3- 25/18 15minsRead More
WORKOUT OF THE DAY STRENGTH: Build to a 1rm Hang Power Clean WOD: (Power up!) 15 Hang Power Cleans 300m Run x 5 Rds L1- 135/95, 300m L2- 95/65, 200m L3- 65/35, 150m Run 20minsRead More
WORKOUT OF THE DAY STRENGTH: Back Squat 5rm,on 2mins x 7 sets WOD: (Back it up) 50′ DB Lunges 15 TTB 10 DB DL Burpees x 15min AMRAP L1- 50/35, TTB L2/M- 30/20, KTE, L3- 15/ BW, V-up, BW Burpees 15minsRead More
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am. Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Lysol) 600m Run 50 KBS (53/35) 40 Pistols (Alt Lunge with KB if no pistol) 30 Pull-Ups 20/15 Dips or 40/30 push-ups 60 Plyo Jump squats x 2 rounds 35minsRead More
WORKOUT OF THE DAY STRENGTH:Power Clean + Jerk OTMx10 across (85-90% for 10 sets) (6min build-up) WOD: (Grace & Her Friend) 30 CJs for time L1- 135/95 L2/M-115/80 L3-95/55 rest reamining time, at the 6min mark Start a 6min AMRAP of- 15 DLs (same wt) 15 Push-ups Read More
WORKOUT OF THE DAY STRENGTH:Option 1-5 x ME Strict Ring Dips on 2mins, record total reps Option 2-Bench press 6.6.6.6. building WOD: (Westcott) 10 TTBs 20 Sit-ups 40 D-unders x 15min AMRAP L1-TTB, Strict sit-up, D under L2/M- KTE, arm throw, 1/2 D unders L3- knee raise, Anchored sit-ups, Singles x 2Read More
