WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 4 ] 1) 300/400m Run 2) .5/ .75 mile Bike 3) 400/500m Row 4) Rest x 4 Rds One person starts at each station, each must complete their station before the team moves on as a wholeRead More
WORKOUT OF THE DAY: STRENGTH: Power Snatch 5.4.3.2.1 or 5.5.5.5.5 on 2mins WOD: [ 10min AMRAP ] 10 P Snatches 10 Burpees L1- 135/95 L2/M-95/55 L3-65/35 at the 14min Mark AB 40 10 Crunches 10 crunches L side 10 crunches R side 10 Leg lifts x 3-4 rds, or 8min CapRead 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: F Squat 5.4.3.2.1 WOD: [ Tandem ] 6 F Squat 12 TTBs x 6 Rds L1- squat clean 155/105 TTB L2/M- F Squats 115/75, KTE L3- 65/35, Knee raise 12min CapRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Stations ] 1) Row 2) 75′ Shuttle Run outside 3) Battling Rope* 4) KBs (36/18) 1st Rd- 3min on, 1 min off at each station 2nd Rd- 2min on, 1min off at each station 3rd Rd- 1min on, 1min off at each stationRead More
WORKOUT OF THE DAY: STRENGTH: Strict Press 10.10.10.10 building WOD: [ Vintage ] 40-30-20-10 Burpee Box Jump Sit-ups L1- 24/20 L2/M- 20/14 L3-Start at 30= 14/ plate, 1/2 the sit-ups 20min Cap Read More
Good luck Marathon Runners! WORKOUT OF THE DAY: STRENGTH: Power Clean 5.4.3.2.1 building WOD: [ Marathon Monday ] 5 Power Cleans 10 Push-ups 15 Hollow rocks 12min AMRAP L1- 185/135, Dips, GHDs L2/M- 115/80, Push-ups L3- 75/45, knee rest until 16min mark Plank Crankers 1min Plank 30sec side hover 30sec other side 1min Superman 1min Rest...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
