5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!Read More
15 Min of Snatch (full) Practice Then… 18 Min Partner Relay 2 Rope Climbs 5 Snatches, 135/95 9 Box Jumps, 30/24 * While one partner is completing a round, the other partner is resting. Complete as many rounds as possible in 18 minutes. Having trouble with rope climbs? Check out this video!Read More
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the ground 300 Pullups 400 Pushups 500 Sit Ups 600 Double Unders Run 1 Mile (yes, with the pet rock) Movements must be done in order Read More
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the ground 300 Pullups 400 Pushups 500 Sit Ups 600 Double Unders Run 1 Mile (yes, with the pet rock) Movements must be done in order Read More
15 Min to Establish a 1RM Jerk (Anyway) Then… 3 Rounds: 400m Run 50 Air Squats 12 Shoulder to OH, 155/115 We will hold class at 10am on the 4th of July. There will be room for ALL Levels. Read More
Front Squat 12 min to work up to a 1 rep max then drop in 20lbs increments and do sets of 3 until you have no weight on your bar Then: 12 min AMRAP 100′ Burpee Broad Jump 100′ Walking lunge with plate overhead 45/25Read More
9am- Yoga No lifting or open gym at this time 10 am- Open Gym 11am- Endurance WOD Run 1 Mile 21 Thrusters 65/45 21 Pullups Run 800m 15 Thrusters 75/55 15 Chest to bar pullups Run 400m 9 Thrusters 95/65 9 Pullups with 3 second pause at top of eachRead More
Traveling Kettlebell Grace 2 Pood / 1.5 Pood Complete 30 reps with each arm (60 total) for time of the following: Alternating Kettlebell Clean & Jerk + Overhead Walking LungeRead More
