WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hold my Protein Shake!) Team wod -Reps can only be completed when partner is “”holding”” the other positiion. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner...Read More
WORKOUT OF THE DAY STRENGTH: Power Clean complex 1 high hang clean 1 hang cleans 1 TnG clean or Hang power clean 3.3.3.3.3 WOD: (The Golden Ticket) 18 KBs 15 WBs 12 Burpees x 4 Rds L1- 80/62, 30/20 L2- 53/35, 20/14 L3- 35/18, 14/10, squat thrusts 12minsRead More
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] There will be no open gym due to the incoming storm. Check out our list of home wods on our facebook group feed. Or complete 50 snow burpees for time.Read More
Good luck to Coach Pete as he heads out to Miami to compete in the 2019 Wodapalooza. Let’s go Pete!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double or nothing) Partner Wod, only 1 person working at a time- 50,40,30,20,10- Power Cleans A Bike (Cals) Russian KB Swing P Jerks L1- 95/65, 95/63 L2- 75/55,...Read More
WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 WOD: (Row your boat ashore…) Row 750/ 600m, or 50/35cal bike 75 Sit-ups 75 D-unders 500/400m Row or 35/25cal bike 50 Sit-ups 50 D-unders 250/200m Row or 20/12cal bike 25 Sit-ups 25 D-unders L1- 60/30/15 GHDs L2- Rx L3- end after the 50 sit-ups. 24min CapRead More
WORKOUT OF THE DAY STRENGTH: Squat Clean 3.3.3.3.3 WOD: (Cleaning up the place) 10 Pull-ups8 DB F Rack Step-ups 6 DB Squat Cleans x 12min AMRAP L1- CTBs, 24/20″” 50/35# DBsL2/M- 20/20″”, 35/20# DBsL3- 20/14″”, 20/12#DBs 15min Read More
WORKOUT OF THE DAY STRENGTH: Power Jerk or Split Jerk 5.4.3.2.1 Or 5.5.5.5.5 WOD: (The running man) Run 200m 5 P Jerks 10 Burpees x 5 Rds L1- 200m, 185/125 L2- 150m, 115.80 L3-15/10 cal, 65/35 12 P Jerks/round 18min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (We’re not done yet!) 4min AMRAP, 2min rest x 4 Rds 3 Burpees 6 DB Hang Power Cleans 9 Air Squats L1- 50/30 L2- 40/25 L3- 20/12 Then :30sec. Ultimate Ab Intervals -V-ups -Roll-ups – Dbl. Crunch -Leg lifts – Sit-upsRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (AMRAP, I thought you said Let’s take a NAP!) Partner Option- 6min AMRAP w/ Partner, 1 min rest between stations Row Leg Tosses Battling Ropes PB Leg Curls Individual Option- 1min on/ Off x 3 sets of – Row for Cals Leg Lifts Battling Ropes PB Leg Curls...Read More
