WOD 11/27/19
LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW) See one of our coaches... Read More
WOD 11/26/19
15 Minutes to a Heavy Jerk Then…… Fran 21-15-9 Thruster 95/63 Pullup Cash Out: As Fast as Possible 30/25 Cal Ski 30 Burpees Lydia Valentin... Read More
WOD 11/25/19
Back Squat 3 x 3 = 70%x3, 80%x3, 90%x3 , add 20lbs to 1 RM, then calculate 90% 15 min AMRAP DB/KB Complex 1 Turkish getup... Read More
Endurance WOD 11/24/19
9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 1000m Row/800m Ski/800m... Read More
WOD 11/23/19
EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike... Read More
WOD 11/22/19
WWPF 105/85 Cal Bike (Partner Holds Wt Front Plank, 45/25) 80 Front Rack Lunge, (135/83) (Partner Holds Single Arm OH, 70/53) 50... Read More
WOD 11/21/19
Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% 5 Rounds for Time: 30 Double Unders... Read More
WOD 11/20/19
Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm ... Read More
WOD 11/19/19
15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski... Read More
WOD 11/18/19
Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil... Read More