WORKOUT OF THE DAY: STRENGTH: Deadlift 3.3.3.3 Building WOD: [ Nitro ] On 2mins, complete the task and rest the remaining time/ transition before time runs out_ Row- 400/300m 40 Sit-ups 30 KB 30 Hollow Rocks x 3 Rds 24mins L1- GHD x 30, 70/53 L2/M- 53/35 L3- 300/200, 30 sit-ups, 35/18 Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!Read More
WORKOUT OF THE DAY: STRENGTH: NONE WOD: [ “DONUTS” ] “Team Wod, only 1 works at a time, both run at the same time 60 DB Burpee Renegade Row DL’s 200m Run 80 Box Js 200m Run 100 DB P Press 200m Run 120 DB P Cleans 200m Run 140 Alt DB 1 arm Power Snatches...Read More
Good luck to those competing this Saturday at RWL Memorial Weighlifting meet in Franklin Mass. WORKOUT OF THE DAY: STRENGTH: Power Clean 3.3.3.3 building WOD: [“Floyd” ] 30 WBs 15 DLs 20 WBs 10 DLs 10 WBs 5 DLs 15min Cap L1-30/20 to 10/9′, 315/ 225 L2/M- 20/14 to 10/9′, 225/155 L3- 14/10 to 9′, 155/105...Read More
Congratulations Legault Family and Welcome JJ! WORKOUT OF THE DAY: STRENGTH: NONE WOD: [“Hollow Man” ] Partner Wod, only 1 working at a time 100 KB F rack step-ups (20/14″, 53/35) 300 Farmers carry (53/35) 600m Tire Drag (45/25) 180 Hollow Rocks 30 min CapRead More
WORKOUT OF THE DAY: STRENGTH: Single Leg DL 5/ side x 5 sets WOD: [ Mini “Badger” ] 20 hang squat cleans 25 Pull-ups 600m run x 2 sets 15min L1-95/65 L2/M-75/55, 400m L3-65/35, V-rows, 300mRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1min Supersets ] #1 A)Row (cals) B) Hollow Rocks 1min rest #2 A) Tire Flip B ) Sledge Hammer swings 1min rest #3 A) Assault Bike B) Russian Twists 1min Break #4 A) Plank B) D-Under Read More
WORKOUT OF THE DAY: STRENGTH: P Clean 3.3.3.3.3 building WOD: [ Scrub Up ] 10 Power Clean 20 Hand Release Push-up 200m Run x 3 Rds L1- 205/135, Dips L2/M- 135/85, HR Push-ups L3- 95/55, knee Push-ups, 200m 12min Cap Read More
