Don’t forget starting this week we have our “Nooner”.. Come on out at 12pm to get a workout in. WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1. building or OHS 5.4.3.2.1 building WOD:(Ahlers) 15 KBs 30 Sit-ups 45 Squats x 4 L1- 70/53 L2/M-53/35 L3- 35/18 ...Read More
WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD (Cleaver) Team Wod 40 HSPU 40 DB Step-ups 40 Pull-ups 40 Wall Balls 400m MB Run x 3 Rds L1-HS, 40/30, 20/14 L2/M- P Press 95/65, 30/20, 14/10 L3- P Press 65/35, 20/10, 10/6, run w/ no ball ...Read More
WORKOUT OF THE DAY STRENGTH: Snatch (Full) 5.5.5.5. Building or OHS 5.5.5.5. Building WOD (Spealler Special) 4 rounds 400m Run 50 Air Squats L1- rx L2/M- 300m, 40 squats L3- 200m, 25 squats Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD (Tommy Bahama) Partner Wod 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Suicide runs, 5 cones (2 per person) Row 500m AFTER each task (250m/partner) break up the Tasks any order ...Read More
Congratulations to all those who PR’d this past Saturday! WORKOUT OF THE DAY STRENGTH: 3rm Clean (Full), touch and go (Test#4) WOD (Ascent) 3 squat cleans (75% of 3rm) 6 burpees x 6min amrap Read More
WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Matadore/ Jerk Boxes -Ring Support Hold or -Close Grip (wrists touching ribs) 3rm Bench WOD (Diggs) Run 5k (Test#3) Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap * if non-impact, row...Read More
WORKOUT OF THE DAY STRENGTH: 3rm Snatch(Full), touch and go (Test#1) or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test *if no OHS of Snatch, 3rm B Squat WOD (Wind River) 10 Pull-ups 20 sit ups 6 Rds L1- CTB L2-BW L3-V-row (12min Cap) ...Read More
