Heavy Thrusters 3-3-2-2-1-1-1 Then: 50 thrusters 45/35 50 Pullups 50 Double Unders 35 Thrusters 35 Pullups 35 Double Unders 15 Thrusters 15 Pullups 15 Double Unders Post Loads and Times to ZEN and Comments: Read More
Bench Press: 10 RM 2 x 10 @90% Then… 17.2 Open WOD Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between...Read More
Back Squat 6 rep Max then 2 sets at 90% 7 min AMRAP Kettlebell Complex 53/35 Right Arm: Deadlift + Clean + Thruster + Snatch + Russian Swing Same with Left Arm alternating each rep of complex. Score is total reps completed in 7 min. Nutrition Seminar January 28th at noonRead More
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Class 1 Mile Run 30 Burpees 30 Pullups 1200m Run 20 Burpees 20 Pullups 800m Run 10 Burpees 10 Pullups 400m RunRead More
Cardio Freak AMRAP 10 Minutes Max Calorie Row 2 Min Rest AMRAP 10 Minutes Annie Ladder 10-20-30-40-50-60-70….. Double Under Sit Up 2 Min Rest AMRAP 10 Minutes 15 Wall Balls 15/10 Cal Bike Good luck to Riley and Evan at Wodapalooza this weekend!Read More
Front Squat 3-3-3 then: 5 Rounds of: 15 Front Squats (95/63) 15 Ring Pushups 15 Med Ball Situps (20/15) Post Loads and Times to Zen and Comments: Read More
EMOM 7 Minutes 3 Hang Snatch (Power or Squat) 65%+ Then….. AMRAP 17 Minutes 10 Ring Or Bar Muscle Ups 20 Power Snatch 115/83 50 Wall Balls 80 Double Unders Read More
