Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY Menu and Instructions Appetizers with Fran: 800 meter run To Fran’s 1 Helping of: 15 Thrusters 15 Pullups 1st Course with Kelly: 600 meter run to Kelly’s 1 Plate of: 30 wall balls...Read More
Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e. then….. Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar Pre-order till Sat 11/24. Read More
EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!Read More
TWOW: 800, 600, 400, 200, 400, 600, 800m Runs. Rest 1:1, RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both...Read More
Back Squat 4 sets x 3 reps @85-90% 3 sets x 20m barbell walks up to 110% Then…. Tabata : 20 sec work / 10 sec rest (alt Movements) KB Sumo Deadlift High-pulls 70/53 L-hang (Bar or Rings) Russian KB Swing 70/53 Can’t do an L-hang try the variations in THIS VIDEO Read More
9am: Oly with Amie 10am: Endurance with Brian 11am: Yoga with Brantlee ENDURANCE WOD AMRAP 35 Minutes 10 Pull-ups 15 Burpees 20 OH Plate lunges 25 DU * 1 mile run or Row or Bike (55/45cal) @ 10 min and 25 min Mark. * Workout complete after 2nd Mile ...Read More
EMOM 10 min 3 OHS 30 DU then… Death By…. (complete 1 rep of each min 1, 2 reps of each min 2, 3 reps of each min 3…and so on) Power Snatch, 95/63 Box Jump, 24/20 Read More
